I jumped on the ladder train tonight and had a great workout. The objective was to complete the fast sections. I never felt out of control or that I dipped into "the well" so it was a success for a first time doing something like this. I look forward to making it faster next time.
2 mile easy warmup
- 1 min fast (5:12 pace), 1 min slow (8:30 pace)
- 2 min fast, 2 min slow
- 3 min fast, 3 min slow
- 4 min fast, 4 min slow
- 5 min fast, 4 min slow
- 4 min fast, 3 min slow
- 3 min fast, 2 min slow
- 2 min fast, 1 min slow
- 1 min (4:30 pace)
Easy cooldown. 4.85 miles at 5:09 avg. I am really pleased about it :).6:22 avg for the run.
| 