Track Workout
- Interval LadderObjective: Repeating this workout once a week,
train up your lactate threshold, train down your 5K pace. You need to know your
5K pace and test it monthly. Begin at your 5K pace. When you can make all of the
intervals with the specified rest, lower your 5K pace by 10-15 seconds (and adjust
interval times accordingly).
| Warm Up | Perform a standard
warm-up. | Main Set
Ladder |
All repeats are at the same pace.
When the ladder becomes comfortable,
lower the pace 10-15 seconds. | Run
(meters) | Rest (minutes) | | 400 | 1:00 | | 800 | 2:00 | | 1,200 | 3:00 | | 800 | 2:00 | | 400 | 1:00 |
Total
3,600 | | Cool Down | 15
minutes - walk 400, stretch for remainder of 15 minutes |
|
