View Workout (Ethan Shaw)
Descending Ladder Tempo Work
May 1, 2012 (Afternoon)
Exercise Type: Run
Comments:
1600m around the track (fast distance pace), then 1200m (near tempo 5K pace), then 800m (tempo 2-mile pace), then 400m (tempo 1600m pace). 5-7 minute breaks in between each. Then a 1.5 mile cool-down.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.43 Miles | 28:23 | |||
| 0.5 Miles | Warmup | |||
| 1.0 Miles | 7:06 | 7:06 / Mile | Tempo | |
| 0.75 Miles | 4:45 | 6:19 / Mile | Tempo | |
| 0.5 Miles | 2:47 | 5:34 / Mile | Tempo | |
| 0.25 Miles | 1:19 | 5:16 / Mile | Tempo | |
| 1.43 Miles | 12:26 | 8:41 / Mile | Cooldown |