A ladder can be a terrific technique for learning appropriate pacing for various distances and power outputs. Today we’re going to introduce the ladder with a simple 200, 400, 800, 1200, 800, 400, 200 progression. Rest intervals should be jogged at a distance equal to the work interval for a total workout of about 8K. If 8K is too long, remove the top 1200 and change the workout to 200, 400, 600, 800 and back down. Try to run the last 200 at a pace equal to or faster than what you ran the first 200 in. Run your 200’s at 5K pace – 15s and run the 1200’s at 10K race pace. If you only go up to the 800’s, run them a little faster than 10K race pace by about 10s. The backside of the ladder will teach your body to move quickly when tired and will help you at the end of races.
Warmup: 10′
Workout: Ladder – 200, 400, 800, 1200, 800, 400, 200 or 200, 400, 600, 800, 600, 400, 200.
Cooldown: 10′
Post-cooldown: Strides, butt kicks, leg swings, barrel jumps, kick outs, power training
Promoting running and multisport activities on Cape Cod and the Islands since 1976.
