Image Image Image Image Image Image Image Image Image Image

F3 MeCa | August 17, 2019

Scroll to top

Top

No Comments

Ladder work

  • When: 8/15/19
  • QIC: Pharaoh
  • The PAX: Talladega, YellowCake, Uecker, Pharaoh


4 Dawgs posted to get faster and to get some 2nd F as well.

Instead of the streets we used our 1/4 mile loop

5 min warm up jog

5 minute marathon pace – one minute recovery pace

4 minute half marathon pace – one minute recovery pace

3 minute 10K pace – one minute recovery pace

2 minute 5K pace – one minute recovery pace

1 minute sprint pace – one minute recovery pace

2 minute 5K pace – one minute recovery pace

3 minute 10K pace – one minute recovery pace

4 minute half marathon pace – one minute recovery pace

5 minute marathon pace – one minute recovery pace

3 min cool down jog

Pharaoh

Submit a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.