Week 6 - September 9th
The Workout
Marathoners: Downward Ladder 3200 (800 rest) ½ marathon pace
1600 (600 rest) ½ marathon pace
800 (400 rest) 10k pace
800 10k pace
Middle Distance: 4 sets of the following with 600 rest between sets 5 X 200 (200 rest) all at 5k pace of faster
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.