Ruth's Ladder

For class this week we were to do Ruth's Ladder. This is 600m @ 10K pace, 400m recovery, 400m @ 10K pace, 200m recovery, 300m @ 5K pace, 100m recovery, 200m @ 5K pace, 200 recovery, followed by 2 minutes rest, and then do it all over again for a total of three times.

Distance @ Pace	Expected	Group 1	Group 2	Group 3
600m @ 10K	3:06	2:58	3:01	3:03
400m @ 10K	2:04	2:02	2:05	2:00
300m @ 5K	1:30	1:23	1:26	1:25
200m @ 5K	1:00	0:57	0:55	0:55

I thought I did quite well even though I felt like a klutz with my right foot making a flopping sound.