Tonight I joined the Runners Choice's Marathon Training program at TD Waterhouse Stadium at the UWO. The legendary John Ferguson was running a 'ladder' -- speed work repeats at distances of 400, 800, 1200, 1600, 1200, 800 and 400 metres with a 2 minute jog/rest break in between repeats. The goal is to pick a pace that you can achieve at all of these distances. Coach Brian and I chatted about it and figured a 7:20/mile pace (1:50/400m) would be a good starting point.
But I quickly figured out that our target pace was a bit too slow. So I ramped it up just a bit to a 7:00/mile pace or 1:45/400m. My repeats were as follows:
400m: 1:37
800m: 3:27
1200m: 5:12
1600m: 7:00
1200m: 5:16
800m: 3:30
400m: 1:26
So as you can see, my 400m laps were rather fast, but my target pace of 1:45/400m was pretty much bang-on for the other repeats. And it felt good to leave it all out there on that last lap!
For the next ladder, though, I think I'll target around 1:40/400m which will stress me a bit more.
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