View Workout (Jordan Johnson)
5 Mile Ladder
April 11, 2016 (Morning)
Exercise Type: Run
Comments:
15 min WU
4x200s @ 3k
3x400s @ 5k
2x600s @ 5k
1x800 @ 5k
15 min CD
1-1 recovery between intervals 6 min rest @ top of ladder
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 8.0 Miles | 57:44 | |||
| 1.53 Miles | 15:00 | 9:48 / Mile | Warmup | |
| 200.0 Meters | 0:42 | 5:37 / Mile | Interval | |
| 200.0 Meters | 0:40 | 5:21 / Mile | Interval | |
| 200.0 Meters | 0:40 | 5:21 / Mile | Interval | |
| 200.0 Meters | 0:39 | 5:13 / Mile | Interval | |
| 400.0 Meters | 1:23 | 5:33 / Mile | Interval | |
| 400.0 Meters | 1:23 | 5:33 / Mile | Interval | |
| 400.0 Meters | 1:24 | 5:37 / Mile | Interval | |
| 600.0 Meters | 2:07 | 5:40 / Mile | Interval | |
| 600.0 Meters | 2:08 | 5:43 / Mile | Interval | |
| 800.0 Meters | 2:52 | 5:46 / Mile | Interval | |
| 800.0 Meters | 2:54 | 5:50 / Mile | Interval | |
| 600.0 Meters | 2:05 | 5:35 / Mile | Interval | |
| 600.0 Meters | 2:07 | 5:40 / Mile | Interval | |
| 400.0 Meters | 1:24 | 5:37 / Mile | Interval | |
| 400.0 Meters | 1:23 | 5:33 / Mile | Interval | |
| 400.0 Meters | 1:24 | 5:37 / Mile | Interval | |
| 200.0 Meters | 0:39 | 5:13 / Mile | Interval | |
| 200.0 Meters | 0:38 | 5:05 / Mile | Interval | |
| 200.0 Meters | 0:37 | 4:57 / Mile | Interval | |
| 200.0 Meters | 0:35 | 4:41 / Mile | Interval | |
| 1.5 Miles | 15:00 | 9:59 / Mile | Cooldown |