We will mix it up a little this time with a ladder workout from the book, “The Self-Coached Runner.”  The plan is to run:

1.  Group warmup, starting at 6 pm

2.  1600m at a little faster than 5k pace, then ramp the interval distance to 1200m, 800m and end at 400m, all with 400m recovery jogs.  Two examples are

            5:20, 4:00 (both longer intervals are at the same pace), 2:30, 1:10

            7:20, 5:30, 3:30, 1:40

3.  Two laps of strides, where we jog the curves and run hard but controlled on the straights

4.  Group cool down

5.  Group social meeting at the Hanover Grill

Hope to see you there (there = Horseheads Track)

Scott Bickham