Ran ladders at the Capital high track. The sequence by 0.25 miles each was fast walk, light jog, medium jog, vigorous jog. I am not in good enough shape to try to all out run any of the vigorous jog laps, but I think I was running every fourth lap at an 8-8:30 mile pace. Walked for 1.5 miles and did the ladder sequence for 4 miles. |