Ladder workouts are an effective way to build speed and endurance for running, whether for track competition or road racing. Here's structure a workout that will maximize your gains for maximal running performance.
Instructions
1. Do a running test workout to determine your training paces. To do this, warm up with an easy mile or two, then run 2 miles at your best speed. This will be your training pace.
2. Structure your ladder workout with the following distances and speeds. Run 400 meters at a pace that is slightly faster than your training pace. Jog for 400 meters. Run 800 meters at the same pace. Jog for 400 meters. Run 1200 meters at your training pace. Jog for 400 meters. Finally, run 1600 meters at your training pace. Take a short break.
3. Finish the ladder workout by doing the entire cycle in reverse, starting with the 1600-meter run and descending to the 400-meter run. Jog an easy 1/2 mile to 1 mile to cool down.
4. Do one ladder workout per week. After 6 to 8 weeks, repeat the 2-mile test and adjust your training pace accordingly.
Tags: your training, training pace, your training pace, ladder workout, pace meters, easy mile