Reverse Ladder

5/10K Group: Mile (3:00 rest), 2 x 800 (2:00 rest), 4 x 400 (:90 rest)

Workout Description: A little bit of every distance in this workout...but here is your goal: Cruise the mile at a bit above 5k pace (concentrate on even 400 splits), then pick it up to a bit faster than 5k pace for the 800's (same thing, concentrate on even splits), finally pick a number for your 400s and hit em hard. Try to run your 400s at mile time trial pace (i.e. if your fastest mile is 6:00, try to run each 400 in 1:30).