This week of training involved three crossfit workouts, some solid morning runs, and a new track ladder workout which kicked my butt.

Last time I visited the track I kept it simple with a straight set of 5×400 meter sprints, but this time I wanted to change it up a bit by creating a little track ladder workout.  This workout was an ascending and descending sprint ladder with jogging recovery intervals in between.  It’s a good workout if you are a beginner to the track (like I am), and want a simple ladder workout that’s easy to follow.

The first half of the ladder includes a longer recovery time in between sprints, and the second half includes a shorter recovery time.  This workout covers about 6 miles total, but you can adjust your sprint distances and recovery times as needed.  It’s also a great way to see what an 800 meter sprint is like (spoiler alert: it’s hard!)

Here’s this week by the numbers:

Monday: 4.25 miles @ 9:02 pace

Tuesday: Crossfit

Wednesday: 5.5 miles @ 9:18 pace

Thursday: Crossfit

Friday: Crossfit + 1 mile run @ 7:43 pace

Saturday: Ladder Workout @ 8:12 pace

Sunday: Rest

It’s Turkey Trot week!  Who else is running?