MITHACAL MILERS workout on 1/21 at 7 PM at Barton Hall

We have two choices for the workout tonight, depending on whether or not you’re running the Hartshorne Masters Mile on Saturday.


For those who are running Hartshorne, this workout is designed to feel easy, fun, and prepare you psychologically for Saturday’s race. You’ll run 8 by 200m, starting at I pace and working up to R pace in the 7th rep, then running the final 8th rep all out. You want full recovery after each 200m, so jog 200m easy after each fast repetition.

Not Hartshorne

If you’re not running Hartshorne, we’re going to do 3 to 6 sets of this combination:

  • 2 by 200m at R pace, with each one followed by a 200m jog recovery
  • 1 by 400m at R pace, followed by a 400m jog for recovery.

The number of sets is determined by your weekly mileage. If you’re under 20 miles per week, do 3 sets. If you’re between 20 and 35 miles per week, do 4 sets. If you’re over 35 miles per week, do 5 or more sets.

See you at Barton tonight! I’m going to try bringing a big clock for the finish line that will just show time of day with seconds for those who don’t have watches. We’ll see if that’s helpful or not.


Does the workout start at 7pm or do people begin warming up at 7?

The warmups start at 7 PM, so it’s best to come 10-15 minutes early to change and do any additional jogging if you prefer more than 10 minutes. Lots of people do.

The only thing is that if you do come early, please respect the fact that the Cornell track team may still be working out, and if so, stay off the track until they’re done. They’re our hosts, and we want to stay on their good side. :slight_smile:

Oh, and make sure to sign in at the desk, with FLRC as your affiliation. Barton is open to all FLRC members, but we do need to sign in.

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Easy and fun?! That’s a good sales pitch. See you tonight.