Numbers have been strong at the Goat in recent weeks. Today did not disappoint.

Warm-Up:

• 2 Laps around Hooker Fields
• High knees
• Butt Kickers
• Frankensteins
• Knees to Chest
• Karaokes

Timed Interval Ladder

YHC wanted to keep us on the track today and work on our long distance pacing. YHC explained we would be doing an interval workout using timed intervals, rather than distance intervals. The goal was to run at your 5k pace during the running, and a slow jog during the recovery part.

1 min run, 30 sec recovery

2 min run, 1 min recovery

3 min run, 90 sec recovery

4 min run, 2 min recovery

5 min run, 2.5 recovery

4 min run, 2 min recovery

3 min run, 1.5 min recovery

2 min run, 1 min recovery

1 min run

We moseyed back over to the end line of the field, and YHC gave everyone a chance to catch their breaths. Next up, a series of strides. Sprint to midfield and jog back. We did this five times.

Mary:

• LBCs x25
• Flutter Kicks x25

COT:

• Cocktails for Malawi is this Saturday. Link to register is on Slack.
• Keep filling up the Q sheet for the Goat and take a look at the Moose Q sheet if you’d like to lead a running workout.