Since you are not running JV Finals, I would like you to get in a workout on Saturday. I will be at JV Finals by 7:00 and a group of athletes will be running the workout at 7:30 if you would like to join them and hang out to watch your teammates compete, we’ll see you there.
Here is the workout:
6 x 400m (I) with 90 seconds rest between each 400.
Remember to do a warm up and drills just like we do at a regular practice.
It’s been an entire season (several seasons for some of you), so you should all know how to do this workout. Next, let’s see how many of you can figure out your paces.
Use the McMillian calculator (https://www.mcmillanrunning.com). For step 1, click on the more distances in orange. Select a race (800, 1600 or 3200), enter your time and hit the calculate my pace button.
Go to the left hand side and click on training paces. Scroll down to the Sprint Paces section and you will see your pace range for 400m.
Please let me know if you need help and I will walk you through it.
If you can’t make it to JV at 7:30, contact a friend to run the workout (it is much more fun to run with a friend). Also, if you don’t have access to a track on Saturday, just run at a hard pace for the time range on the pace calculator. You can do this workout at the park or a bike path, etc.
I can’t wait to hear how many athletes do the workout on their own!