Track Workout
- Up the LadderObjective: You need to know your 5K pace and test
it monthly. Begin at your 5K pace minus 10-15 seconds. When you can make all of
the intervals with the specified rest, lower your the pace by 10-15 seconds again.
Note there are two 800s, and a single repeat for every other distance.
| 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.
Note there are two 800s, and a single repeat
for every other distance. | Run
(yds) | Rest (m:ss) | | 200 | 0:30 | | 400 | 1:00 | | 600 | 1:30 | | 2
X 800 | 2:00 | | 1,000 | 3:00 | | 1,200 | 3:00 |
Total
5,000 | | Cool Down | 15
minutes - walk 400, stretch for remainder of 15 minutes |
|
