MITHACAL MILERS track workout Tuesday, Mar 26, at 7 PM in Barton Hall

After a few weeks of focusing on the same distance reps, we’re going to mix it up a little with an inverted ladder. After our usual 200m on/off laps to spread out the group, the workout will consist of 800-600-400-200-400-600-800.

The 800m and 600m reps should be at I pace (5K race pace) and the 400m and 200m reps should be at R pace (1 mile race pace). Recovery is a single 200m lap after each rep.

The goal here is to work on mid-race pacing while tired. Don’t go wild on the speed in the middle of the workout because you still have two longer reps to look forward to—the most important thing is to hit your pace times on those last two.

Those with weekly mileage under 20 miles can ease up on the pace—T instead of I, I instead of R—and either trim a rep off each end, or cut each rep down by 200m, depending on whether you’re more on your own or trying to stay with a group.

See you tonight!