Training Plan Entry
Interval
1:00
warmup 2 miles
stride 20sec. jog 40sec. for 3 laps
stop and stretch
ladder up: 100m @27s, 200m @28s/100m, 300m @29s/100m, 400m @30s/100m (100m jog after each)
ladder down: 400m @30s/100m, 300m @29s/100m, 200m @28s/100m, 100m @27s (100m jog after each)
take 3min. rest.
ladder up.100m,200m,300m,400m.
wm-down mile