5k – After warm up drills short ladder at 200, 400, 600, 800, 600, 400, 200, with 100 yard recover y jog at 85% or 10 K pace x 2, Do not want to run hard, many recovering from 5K. 4 miles
½ marathon/marathon - After warm up, large ladder at 85 %, 400, 800, 1200, 1600, 1200, 800, 400 @ 85 %, 200 yard recovery jog. 5 miles ( 2 mile warm up)
Bob Brainerd
Central Maine Conditioning Clinic, Inc
30 Belgrade Avenue, PO Box 1131
Auburn, Maine 04241-1131
Phone: 207-783-0018; Fax: 207-783-0019
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