Notes
Humdinger of a ladder workout tonight, going from 400s up to 1600s, back down and then finishing up with some fast 200s. I went a little too fast on the first 400 and struggled a bit on the first 800 and 1200 but then I seemed to find my form on the 1600. On the way back down the ladder I hit faster times on the 1200 and 800, then hung on for a solid 5k-paced 400. Finished up with some quick 200s. Sunday will be when I see what kind of shape I am now in, midway through the program. I am pleased about the quality particularly in the second half; I know that is preparation for the fast-finish long runs coming up later. Until Sunday I have some easy runs and resting to do to get ready. I don't know if I am sub-90 fit yet but I think a 1:32 result is within reach for sure.
Training Plan Entry
Interval
9 mi
10 to 20 minute Warm-Up + Ladder Workout: 400m w/ a 400m recovery jog, 800m w/ a 400m recovery jog, 1200m w/ a 600m recovery jog, 1600m w/ a 5 minute recovery jog, 1200m w/ a 600m recovery jog, 800m w/ a 400m recovery jog, 400m w/ a 400m recovery jog + 3 x 200m Strides w/ 200m recovery jog + 10 to 20 minute Cool-Down
*run the 1600 @ goal half-marathon pace, the 1200s @ goal 10k pace, the 800s @ goal 5k pace & the 400 at sub 5k pace
RUNRR