Optimal training paces can be determined using VDOT values. VDOT values and training paces are calculated using your recent race performance. Use this calculator to determine your appropriate pace. On Tuesday mornings we meet at the Fairport HS track at 6:30am to do interval training. If you want to join us come with your 400 meter interval target pace and a stop watch.
We do Tempo Runs on Thursday mornings- We meet at the Fairport HS track at 6:30am. All speeds are welcome. We start with a 1.5mile warm-up, a 20-25min tempo run, followed by a 1.5 mile cool down. If you want to join us, bring a stop watch and calculate your tempo pace using the attached plan.
