Office Hours is Inner Lane's weekly track workout, designed by our coaches for our athletes and open to everyone.

We bring the coffee & snacks, you show up and work hard!

This week, we're working through a progressive speed ladder where each rep gets shorter and faster. You'll start by finding your rhythm, then gradually increase intensity while staying smooth and efficient.

Warm-up
(3-6) × (600m, 300m, 100m)

600m @ 5K effort
300m @ 3K effort
100m @ Controlled Speed

Standing recovery after each mile of work
Cool Down

The goal is controlled speed, not forcing the pace. Stay patient on the 600s, shift gears through the 300s, then open up your stride and finish fast on the 100s.

Don't forget some recovery after! Stretch, foam roll, and take care of your body!

See you on the track!