Thoughts on this workout

What size ladder did you use for this? Looks like nothing more than a step ladder?

How very insightful. Thank you. At least you bumped my thread.

It doesn't help to know how fast the fastest parts were. So if I am correct you ran 1 minute at 4:55 pace. How can I extrapolate from that? How fast did you run the rest of it?

getting back into it wrote:

So I just training seriously again after a few years of 50-60 mpw with no workouts.

I'm averaging about 65-70 mpw and I recently did a fartlek/ladder workout that went like this:

6,5,4,3,2,1 (minutes) with equal rest.

The fast parts were at 4:55-5:00 pace and the recovery was at 5:50-5:55 pace.

There are no races in my area until around March so I was wondering what people thought of this workout and what sort of shape I might be in. Any suggestions on workouts I could add to get better? Currently doing 1 long run, 1 tempo (5-8 miles) and then 1 fartlek. Thanks for the advice.

What I meant were that the reps were at 4:50-4:55 pace. so 6 minutes at 4:50-55 pace, then 6 minutes at 5:50-55 pace, then 5 minutes at 4:50-55 pace, 5 minutes at 5:50-55 pace, etc. I have the exact splits on my watch but they all fell into that range.

And I'm looking at running some road 5K's and 10K's and maybe hop in a track race or two.

Thats pretty quick and impressive for not doing workouts in a while. What are your PR's, and what race distance do you plan on focusing on for the spring?

laughingostrich wrote:

Thats pretty quick and impressive for not doing workouts in a while. What are your PR's, and what race distance do you plan on focusing on for the spring?

PR's:

5K - 14:44 (4 years ago)

10K - 30:48 (2 years ago)

Like I said I haven't raced in a while, and my training now is completely different than back then (don't have as much free time as I used to). Looking at 5K/10K, eventually half marathon.

I would say 15:30-15:50 5k and 31:30-32 10k

getting back into it wrote:

laughingostrich wrote:

Thats pretty quick and impressive for not doing workouts in a while. What are your PR's, and what race distance do you plan on focusing on for the spring?

PR's:

5K - 14:44 (4 years ago)

10K - 30:48 (2 years ago)

Like I said I haven't raced in a while, and my training now is completely different than back then (don't have as much free time as I used to). Looking at 5K/10K, eventually half marathon.