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Ladder Speed Workout on the Track

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Updated January 25, 2014

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Photo by Wendy Hope
Here's a track workout that will help build your speed, confidence, and endurance, no matter what race distance you're training for.

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
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