Tuesday Morning Track: 9/27/2011

Our second week of Tuesday track practice kicks off with a ladder workout:

Longer warm-up for those training for the KoKos or other upcoming halfs…

Warm-up 1600 or 3200 m

- strides and stretching

6X800m or 4X800m @5K pace with 400 m recovery

4X400m  @ mile pace with 200 m recovery

Mile or longer warm down