Sunday, September 29, 2013

LADDER WORKOUT

Running 1200m, 10x300, 1200m with Alex Rollin. 
Dan Bailey, one of the fastest runners in CrossFit, came to our track last week.  Our track is now even faster!!

Foothill College Track on Sept-30 at 5pm


Buy-In:  3 x 300m with 100m easy jog between efforts

Plus

Intermediate Distance
2 rounds (100m, 200m, 300m, 400m, 500m)
100m walk between efforts
2 min additional rest between rounds

Long Distance
3 rounds (100m, 200m, 300m, 400m, 500m)
100m walk between efforts
2 min additional rest between rounds

The pace of the ladder workout will be based your final 300m interval time.  As example, if you ran 1:22, 1:25, & 1:30 then your ladder workout will be based on a 1:30 pace.
More specifically:
The pace for your 100m will be 30 seconds
The pace for your 200m will be 1:00
The pace for your 300m will be 1:30
The pace for your 400m will be 2:00
The pace for your 500m will be 2:30





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