After a few weeks of focusing on the same distance reps, we’re going to mix it up a little with an inverted ladder. After our usual 200m on/off laps to spread out the group, the workout will consist of 800-600-400-200-400-600-800.
The 800m and 600m reps should be at I pace (5K race pace) and the 400m and 200m reps should be at R pace (1 mile race pace). Recovery is a single 200m lap after each rep.
The goal here is to work on mid-race pacing while tired. Don’t go wild on the speed in the middle of the workout because you still have two longer reps to look forward to—the most important thing is to hit your pace times on those last two.
Those with weekly mileage under 20 miles can ease up on the pace—T instead of I, I instead of R—and either trim a rep off each end, or cut each rep down by 200m, depending on whether you’re more on your own or trying to stay with a group.
See you tonight!
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