Week 2 - August 12th
The Workout
Marathoners: Downward Ladder at 10K pace: 2000 (5 laps) with 600 rest
1600 with 600 rest
1200 with 600 rest
800 with 400 rest
400 with 200 rest
400 with 200 restMiddle Distance: 3 sets of the following with 400 rest between the sets
4 X 400 with 200 rest at 5K pace
400 rest after the 4th in place of 200
A light jog (as opposed to walking or standing) during the recovery interval is important because (1) it keeps the heart rate at a steady, elevated level, and (2) it helps the recovery time to stay consistent.