A structured interval training session focusing on gradually increasing effort durations, designed to enhance stamina and aerobic capacity.
Light jogging and dynamic stretches to prepare the body for intense activity.
Start with a light 5-minute jog at an easy pace to gradually increase your heart rate.
Perform dynamic stretches, including leg swings, arm circles, and high knees, for 5 minutes.
Gradually increasing running intervals with equal recovery times.
Run at a challenging pace for 2 minutes.
Walk for 2 minutes to recover.
Run at a challenging pace for 3 minutes.
Walk for 3 minutes to recover.
Run at a challenging pace for 4 minutes.
Walk for 4 minutes to recover.
Run at a challenging pace for 5 minutes.
Walk for 5 minutes to recover.
Gradual recovery with light jogging and static stretching to aid muscle relaxation and recovery.
Jog lightly for 5 minutes, gradually decreasing your speed.
Perform static stretches focusing on major muscle groups, holding each stretch for 20-30 seconds.
The Ladder Up Interval session is targeted at enhancing your stamina and aerobic capacity by progressively increasing the length of your running intervals. This workout helps in improving your endurance and ability to maintain a faster pace over longer periods, which is critical for distance running, half-marathons, or marathons. The gradual increment in interval time is designed to push your limits just enough to stimulate improvement without causing overexertion.
This session also aids in mental toughness, as running longer intervals requires focus and persistence. Moreover, it is ideal for promoting cardiovascular health and increasing VO₂ max by alternating between high-intensity effort and active recovery periods.
This session is ideal for intermediate to advanced runners who are looking to boost their long-distance running performance. Beginners may find the gradually increasing intervals challenging, so it's recommended they start with shorter intervals or a modified ladder with longer rest periods. This session is not suitable for individuals currently dealing with injuries or those not accustomed to high-intensity exercise.
To get the most out of this session, ensure you maintain a consistent pace in each interval and track your times to see progress. Pay attention to your form during all phases of the workout to prevent injury. Hydration and proper nutrition support should be prioritized, as this is a demanding workout on your body’s resources.
Including this session in a weekly training plan can help balance your running workouts, alternating between high intensity and low intensity or rest days to allow for recovery and reduce risk of overtraining. Use this session once every one to two weeks as a part of a well-rounded training program.