Multiples of 8
Ladders are a great way to add some variety into a speed session, practice running fast on fatigued legs, and work on your pacing at various distances. Ladders can go up, down, be a combination of both or use completely random distances. This week, we’ll do a simple descending ladder of distances and repetitions that are all multiples of 8. This makes it simple to remember where you are in the ladder and easy to apply to a common 400m track. In a descending ladder, each step to a new distance should be run at a faster pace and the bottom of the rung should be the fastest. Running quick 100m sprints after a few 800s is perfect for tuning up finish line attacks, making mid-race surges, and generally being able to find another gear at the end of a challenging race.
10 minute warmup; leg swings, high knees, butt flicks
1 x 800m, 2 x 400m, 4 x 200m, 8 x 100m
10 minute cooldown; 5 x strides, skipping