Here is what I am suggesting for Wednesday @ BCC. Please post if you are planning to attend. Also let us know if you have a suggestion for an alternate workout. Since we are planning a marathon style workout for the weekend, the idea was to try something quicker but still strength building. I also think Jake M will be trying to fit in a mile time trial during part of this workout.
Ladder: 800m – 1600m – 3200m – 1600m – 800m with about 3min rest
Rough pace guidelines: 800’s at 5K pace, 1600’s at 10K pace, and 3200 at half-marathon pace