For this week’s Summer Speed workout, we’re ramping up our Yo-Yo workout and avoiding the bridges. Remember, we meet at the bocce pits near the big pavilion starting at 6 PM, with warmups starting at 6:15 PM.
After 10 minutes of warmup jogging, we’ll regroup at the far end of the bridges over to the golf course and start the workout. The entire group will start the first rep at I pace (5K race pace) and maintain it for 3 minutes. The group will spread out quite a bit, which is the point. At 3 minutes, the leader (the yo-yo) and everyone except the person at the back of the pack (the handler) will turn and jog back until the entire group has coalesced around the handler again. (The handler just jogs forward for their rest.) It’s important that everyone get back to the handler before starting again so there’s sufficient rest.
Then the next 3-minute hard rep will start. We’ll keep repeating out the Waterfront Trail, across the bridges, toward the Farmer’s Market, and continuing toward Cass Park until we’ve done 4 sets, and then we’ll turn around and do 4 back for a total of 24 minutes of fast running. After the final set, we’ll do our usual strength and mobility exercises.
As always, all are welcome, although you should be running enough that a distance of 3–4 miles isn’t a problem.
See you tonight!
Resources
- Administration: You must be an FLRC member and sign the FLRC Training Programs waiver once for 2025.
- Location: Stewart Park in downtown Ithaca, which has lots of free parking
- Warmup: Lunge Matrix and Leg Swings, then 10 minutes of jogging
- Cooldown: A few minutes of jogging, then Strength and Mobility
- Pace Calculator: Jack Daniels’ VDOT Running Calculator