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Speed descending Ladder wirkout

May 11, 2016 (Morning)

Exercise Type: Run

Comments:
This can be done wed. Or Thursday. Whichever day you feel you have more time and energy for, especially coming off a tough weekend.

Warm up 1 mile
Be sure to get some strides, stretches and drills in there...

Run 1 mile fast at close to 5k race pace (maybe low 7's)

Jog 3 min easy

Run .75 miles fast at a similar pace or slightly faster shooting maybe under 5:10

Jog 2 min easy

Run .5 miles shooting for sub 3:20

Jog 2 min easy

Run .25 miles shooting for sub 1:40

Cool down a good 2 to 3 miles easy for miealage!

This is a tough one but very doable if you pace yourself. Think of it as doing 4 fast intervals but the distance goes down so the speed can go up, but only slightly!

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ok... did the workout in the morning. did pretty well at it, but likely rested in between the sprints more than the allotted time.

in the evening, decided to do the 4 miles with the ocala running club.. initially wanted to just do an easy run, but ended up with the lead group. Did the first 1.5 mile in sub-7 pace, and the whole 4 miles at 7:30 pace.