Week 7 - September 16th
The Workout
Marathoners: 3 X 3200 (800 rest) ½ marathon pace
Middle Distance: Downward Ladder 1600 (800rest) all at 5k pace or faster
1200 (600 rest)
800 (400 rest)
400 (200 rest)
200 (200 rest)
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.