This is the finale of our ladder series of workouts and it’s JUICY one!! WHAT? Legs, Lungs & Lactate Ladder Pt.4 4x30s, 3x1min, 2x2mins 10mins (@ 1-hour race pace), 2x2mins, 3x1min, 4x30s @ mile-to-5k race pace 1min jog recoveries (2mins either side of the 10-minute tempo) Terrain: Undulating terrain for a fartlek session or flat,[…]
This week’s ladder session is a really tasty sandwich with short, fast reps as the bread and a juicy tempo run as the middle. Be sure to give this workout a go! WHAT? Legs, Lungs & Lactate Ladder Pt.3 3x30s, 3x1min, 10mins (@ 1-hour race pace), 3x1min, 3x30s @ mile-to-3k race pace 2min jog recoveries[…]
To finish our month of repeat track workouts, this is an honest session in a ladder-style in order to go fast at the start and end and throw in some aerobic work in the middle. WHAT? 2x 200m @ your 800m race pace2x 400m @ your mile race pace2x 800m @ your 5k race pace2x[…]
The finale of our fartlek ladder workouts, this one will get the wheels rolling and test things out on some hill reps too! WHAT? 2x15s – 2x30s (uphill) – 2x1min – 2x2min – 2x1min – 2x30s (uphill) – 2x15s @ 800m to 5k to 800m race effort Recovery: 1min recovery jogs Terrain: Flatish, except run[…]
We’re speeding things up this week with a ladder session that ticks many boxes and should leave you feeling both fast and strong! WHAT? 4x30secs @ about mile race effort 3x1min @ about 3k effort 2x2min @ about 5k effort 1x4min @ about 10k effort 2x2min @ about 5k effort 3x1min @ about 3k effort[…]
Are you ready for some distance? This week’s ladder session eases up the pace a little but goes a longer as we deliberately hunt out some hills. Bring them on! WHAT? Ladder Session (in mins): 2-4-6-8-6-4-2 @ lactate threshold (your 1-hour race effort) Recovery: 2min recovery jogs Terrain: Mixed, undulating terrain. Feels: Climb every mountain![…]
It’s more fartlek ladder goodness this week! And this time with a slant towards more endurance than speed. WHAT? Ladder Session (in mins): 1-2-3-4-5-4-3-2-1 @ 3k – 15k race effort Recovery: 1min easy recovery jogs Terrain: Mixed, undulating terrain. Feels: Feel the rhythm. There’s 25 minutes of work in this workout, and with only[…]
To celebrate a new month and a new season, we’re launching into a new training block of fartlek ladder sessions—perfect for building speed and endurance and having a whole heap of fun in the process! WHAT? Ladder Session (in mins): 1-2-3-4-4-3-2-1 @ 3k-10k race effort Recovery: 1min easy recovery jogs Terrain: Mixed, undulating terrain. Feels:[…]
One of the classic track sessions, the Ladder is designed to get things moving really well with the shorter first few reps and then test that good technique with endurance (with the 400s and 800) and then test it again with fatigue (with the 200s to finish). Give this workout a go and let us[…]