Ladder Workouts

Workout of the Week: Track Ladders Competitor Running

"-a ladder workout is an interval session where you either ascend or descend the time or distance—along with the pace—of each repetition. “Ladder workouts that start with shorter, faster intervals flood the legs with lactic acid and teach your body how to persist with fast running even though they are tired and heavy.
Descending ladder workouts that decrease in interval length throughout the workout—but increase in pace—teach your body how to change gears late in a session.” -Coach Sarah Crouch of Runners Connect.

MY COMMENT: As Coach Crouch points out, there are different reasons why you might start with shorter intervals as opposed to working your way down from longer segments. While I favor multiple repetitions run at the same distance, occasionally I will break it up with a ladder routine- working my way up to finish at a pace that simulates racing.

Last week I did the following: 16 x 100m with 20 sec recovery; 5 x .2 mile with 60 sec recovery; 2 mile run. https://www.strava.com/activities/2101475907

Workout Summary Jan 21-26

Total Miles = 60.8
Quality Miles = 8.6
Long Run = 11 miles

Highlights:

60 mile week!
3 runs 10 miles or longer!
Wed: 4.6 mile tempo run (7:04 pace)
Thurs: Ladder Workout 16 x .1 mile; 5 x .2 mile; 2 mile run (6:39 per mile ave)

Workout Summary Sept 17-23

Total Miles Run = 70.1
Quality Miles =  9
Long Run =  15
Cycling = 26 miles

Highlights:  
Mon:  15 miles to Cheonan Station @ 8:52 pace
Wed:  Ladder:  16 x 100; 8 x 200; 4 x 400; 2 x 800  ave pace 6:01
Fri:  5 mile tempo run on turf @ 6:54 pace

Comments:  Great week- 4 runs over 10 miles and 2 solid quality workouts!