A descending ladder is designed to build both rhythm and progression as you hold controlled effort through longer reps, then sharpening speed as the distances shorten.

Efforts gradually move from tempo/threshold work toward 5K pace and faster, with recovery built in to keep the quality of each rep high.

Workout:
• 2-mile warm-up

• 1600m @ controlled threshold effort
• 400m easy recovery

• 1200m @ threshold effort
• 400m easy recovery

• 800m @ 5K effort
• 400m recovery

• 400m fast
• 200m recovery

• 1 mile cool down

The goal is smooth pacing and controlled progression. Stay patient early, then allow yourself to build naturally as the reps shorten.

We’ll also be joined by Kasey & Hali from the Ethos Treatment Team, a licensed acupuncturist and a chiropractor, who will be out supporting athletes and available to answer questions around recovery, mobility, and staying healthy through training.