First, since we’re in a new year, everyone needs to sign the FLRC Training Programs waiver. It will be good for all FLRC group runs, workouts, and sessions of all sorts (but not race registrations), and you’ll have to sign it only once for the year. Sorry for the fuss—we’re trying to make it easier than last year with this single uber-waiver.
For this week’s workout, we’re going to be doing a ladder of 200-400-600-800-600-400-200. We’ll be playing a little with paces in this workout, so the 200s and the 400s will be at your R pace, whereas the 600s and the 800 will be at I pace, which is a little slower. Because of the slower pace, however, the rest will be 200m after the first 200m, and then 400m after everything else, so you’ll be getting less rest than with an R workout.
The repetitions total 2 miles of speed, but if you aren’t running roughly 25-30 miles per week overall, you can drop the 800.
Remember, you should look up your R and I training paces on the Jack Daniels calculator.
Leg swings and lunge matrix start at 7 PM sharp, so it’s good to arrive by 6:45 to change. As always, after the dynamic warmup, we’ll jog for 10 minutes before starting the workout, and after the workout, everyone should cool down for 10 minutes before we finish off with strength and mobility exercises.