2.5 Miles of Crazy...
Greetings,
This morning's workout was a kickback to a previous one from a while ago. I felt like tackling the "Ladder" workout, a distance interval workout.
Here you go...
Jog 2 minutes to Track
Jog 2 minutes for 1 lap
Jog 100, Race Pace 100
Jog 200, RP 200
Jog 300, RP 300
Jog 400, RP 400
Jog 300, RP 300
Jog 200, RP 200
Jog 100, RP 100
Total time was just over 18 minutes, at 18:10 on my watch.
So, that's a half-mile worth of easy jog/warm-up, then 2 miles of distance intervals, with one mile being at around race-pace, the other at recovery pace.
Temps were cool out this morning, had to wear my hood during the workout and was breathing in a lot of cool air, probably in the upper 40's since I did this around sunrise.
I got 2 weeks to go before the local 5K. If I can do 2.5 miles worth in about 18 minutes, with 1 mile of that being hard and 1.5 miles considered to be at a recovery/easy pace, I'm estimating a good 20-21 minute 5K time. Things may be different if I got people to chase too, you never know who's going to end up at the starting line on race day.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
New Sports Training Store:
http://asapworkouts.com/store.html
This morning's workout was a kickback to a previous one from a while ago. I felt like tackling the "Ladder" workout, a distance interval workout.
Here you go...
Jog 2 minutes to Track
Jog 2 minutes for 1 lap
Jog 100, Race Pace 100
Jog 200, RP 200
Jog 300, RP 300
Jog 400, RP 400
Jog 300, RP 300
Jog 200, RP 200
Jog 100, RP 100
Total time was just over 18 minutes, at 18:10 on my watch.
So, that's a half-mile worth of easy jog/warm-up, then 2 miles of distance intervals, with one mile being at around race-pace, the other at recovery pace.
Temps were cool out this morning, had to wear my hood during the workout and was breathing in a lot of cool air, probably in the upper 40's since I did this around sunrise.
I got 2 weeks to go before the local 5K. If I can do 2.5 miles worth in about 18 minutes, with 1 mile of that being hard and 1.5 miles considered to be at a recovery/easy pace, I'm estimating a good 20-21 minute 5K time. Things may be different if I got people to chase too, you never know who's going to end up at the starting line on race day.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://ASAPWorkouts.com
New Sports Training Store:
http://asapworkouts.com/store.html
Posted by 1 Mile Nation at 5/31/2009 6:43 AM 
Categories: uncategorized
Tags: distance intervals interval training
Categories: uncategorized
Tags: distance intervals interval training
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