We’re in the deep part of the mile training season now, folks, so this week’s workout is going to focus on strength and endurance to help you hold up later in the race.
Everyone will start with a 200m approaching R pace, followed by a 200m jog—the goal here is mostly to spread the group out on the track. Then the real workout is:
- 4:50-6:00 milers: 3-4 by 1400m at I pace, with a 400m recovery after each
- 6:30-7:15 milers: 3-4 by 1200m at I pace, with a 400m recovery after each
- 7:45-8:30+ milers: 3-4 by 1000m at I pace, with a 400m recovery after each
You’ll note that there are gaps in those ranges for you to self-identify or adjust based on how you’re feeling. If you’re a 6:15 miler, for instance, you could run either 1400m or 1200m, or potentially two of each.
As to whether you should run 3 or 4 reps, that depends on your weekly mileage. The goal is to hit 8% of your weekly mileage, so if you’re a 7:00 miler running 30 miles (48k) per week, 8% is about 3800m, so you should do at least 3 reps and add in a fourth if you’re feeling good.
We’ll talk more at the workout about how to know when and how to cut a workout short too.
Resources
- Administration: You must be an FLRC member and sign the 2024 waiver!
- Location: All workouts take place at Barton Hall on the Cornell campus
- Parking: Anywhere on campus is fine, but the parking garage is convenient.
- Warmup: Jay Johnson’s Lunge Matrix and Leg Swings, then 10 minutes of jogging
- Cooldown: 10 minutes of jogging, then Jay Johnson’s Strength and Mobility
- Pace Calculator: Jack Daniels’ VDOT Running Calculator