Learning how to run fast on tired legs is crucial for the finishing phase of your 5K and 5 mile races. As you come to the finish, you’ll be surging, attacking, fending off attacks, and shifting into your finishing kick. A descending ladder will train you to run faster as you fatigue through the workout. Half- and full-marathoners should do 2 or 3 sets of the workout. This very simple descending ladder can be tweaked into any number of permutations and distances – just keep the general progression of longer to shorter work intervals. Based on lap counts, we call this one the ‘4 3 2 1’ workout.
10’ warm up
1 x 1600, 1 x 1200, 1 x 800, 1 x 400 @ 5K and faster
jog 400m between, 800m after the first mile if needed
10’ cool down
5 x strides