Workout:
Ladder
1300m @ threshold pace (20-30 sec. slower than 5k pace/mile); 1:30 min. recovery jog
1k @ threshold pace (20-30 sec. slower than 5k pace / mile); 1:30 min. recovery jog
700m @ 5k pace; 1:30 – 2min recovery jog
500m @ 5k pace; 1:30 -2min. recovery jog
300m @ faster than 5k pace; 2 min. recovery jog
100m@ stride pace; 3 min. jog recovery if you’re continuing on.
Go UP THE LADDER, EVERY OTHER INTERVAL.
100m, 500m, 1k
**If you’re ending with the 100m stride, then make it 4 x 100m strides, 100m recovery.
