We’re descending the ladder this week. Your first interval is your longest (and ‘slowest’). Each subsequent interval is shorter (and’ faster’ ideally). Your final interval should be a sprint (or something close to it).

We’ll do a couple laps above the track followed by range of motion drills before descending onto the track. Then, we’ll segue to the main event! You’ll have the choice of tackling ‘1’ of the following ‘descents’…..

Descent #1-Beginner

• 1600M hard followed by 50% recovery
• 800M hard followed by 50% recovery
• 400M hard followed by 50% recovery
• 200M hard followed by 50% recovery
• 100M hard followed by 50% recovery
• 1-2 lap cooldown

Descent #2-Advanced

• 2400M hard followed by 50% recovery
• 1600M hard followed by 50% recovery
• 800M hard followed by 50% recovery
• 400M hard followed by 50% recovery
• 200M hard followed by 50% recovery
• 1-2 lap cooldown