If you're not sure what your 5K (3.1 miles) race pace is, use a race pace estimate calculator to estimate it. Do one ladder workout per week. Beginners should start with one sequence, while intermediate and advanced runners can repeat the sequence once they've worked through it.
Ladder Speed Workout
| Interval | How to Run | |
| Warm up | 5 minutes - walk/slow jog | |
| Work Interval | 400 m (1 lap) at 5K race pace | |
| Rest Interval | Recover (easy pace) 400m | |
| Work Interval | 800 m (2 laps) at 5K race pace | |
| Rest Interval | Recover (easy pace) 400m | |
| Work Interval | 1200 m (3 laps) at 5K race pace | |
| Rest Interval | Recover (easy pace) 400m | |
| Work Interval | 1600 m (4 laps) at 5K race pace | |
| Rest Interval | Recover (easy pace) 400m | |
| Cool down | 5 minutes easy pace |
