2010 Fall Track Week 9 of 10

2010 Fall Track

Week 9 - September 30th

The Workout

Marathoners:
3 x 3200 (800 rest) ½ marathon pace

Middle Distance: Up/Down Ladder

400 (200 rest) all at 5k pace

800 (400 rest)

1600 (800 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.

Pace Charts and Conversions

Marathoners:	3 x 3200 (800 rest) ½ marathon pace
Middle Distance:	Up/Down Ladder 400 (200 rest) all at 5k pace 800 (400 rest) 1600 (800 rest) 800 (400 rest) 400 (200 rest) 200 (200 rest) 200