Timed Interval Ladder + Strides

July 14, 2020

WHEN: 07/14/2020
QIC: Shake It
PAX: Beano, Kevin, Vandelay, Harbaugh, Juco, Homes, Champ, Einhorn, Loveseat, Cousin Vinny, Amphibious, Dogwood, Bushwood, Zika

After the SV Sunday Run YHC was chatting with Bushwood, Homes, and Pink about his upcoming Q at the Goat. There was a consensus that we hadn’t done an old school track workout in awhile. As much as we all love finding a steep hill and running up it a bunch of times, it was time for some fast and flat action on Tuesday.

 

Warm-Up: 

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

 

Timed Interval Ladder

YHC decided to recycle his Q from the Goat exactly 14 months ago. Looking back at the BB from that day, Beano, Kevin, Vandelay, Harbaugh, and Juco were going to have a bit of deja vu. 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 min recovery

4 min run, 2 min recovery

3 min run, 90 sec recovery

2 min run, 1 min recovery

1 min run

 

We moseyed to the midfield line for a series of strides (sprints). We did 5 strides in total and then moseyed back to the track entrance.

 

Mary:

  • Alternating shoulder taps x10
  • Peter Parker’s x10
  • WMH x10