Please meet downstairs on the west side of Barton Hall at 7:15, where we’ll do warmups before moving up to the track at 7:30.
You all did well with 800m repeats last week, so after an initial 200m to spread out the group, we’re going to bump up to 1000m repeats this week—the kilometer is king. All at T pace with 200m recoveries.
The goal, as always, is to hit roughly 8% of your weekly mileage with the fast reps, so if your weekly mileage is under 20 miles per week, do 3 reps of the 1000m, 20–30 mpw, 3–5 reps, and 30+ mpw, 4–6 reps.
Resources
- Administration: You must be an FLRC member and sign the Cornell waiver!
- Location: Cornell’s Barton Hall, with the easiest parking in the parking garage
- 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
- FLRC Calendar: (Download and import this ICS file for most calendar apps; subscribe to fingerlakesrunners@gmail.com if you use Google Calendar.)