A varied interval session that adds versatility to tempo training by manipulating interval lengths.
Start your workout with a gentle warm-up to prepare your muscles and joints.
Jog at a comfortable pace to get your body moving.
Perform dynamic stretches focusing on your legs and hips.
Perform tempo intervals of increasing and then decreasing lengths.
Run for 3 minutes at a comfortably hard tempo pace.
Light jog or brisk walk for 2 minutes to recover.
Run for 5 minutes at the same tempo pace.
Light jog or brisk walk for 2 minutes to recover.
Run for 7 minutes at your tempo pace, maintaining the same effort and speed.
Light jog or brisk walk for 4 minutes to recover.
Run for another 5 minutes at your tempo pace.
Light jog or brisk walk for 2 minutes to recover.
Finish with a 3-minute run at tempo pace.
End your session with a cool down to help your body transition to rest.
Jog or walk at a relaxed pace to allow your heart rate to lower steadily.
Perform static stretches focusing on your legs, hips, and back.
The Ladder Tempo Running Workout is designed to improve your lactate threshold and running endurance by incorporating varying interval lengths. By running intervals at a tempo pace, you increase your body's ability to clear lactate efficiently, enhancing your stamina and allowing you to maintain a faster pace for longer durations. This workout also adds versatility to your training, preventing monotony and keeping your workout sessions engaging.
Furthermore, alternating the interval lengths helps to build mental resilience, as you adapt to different exertion levels within a single session. This variability can translate to improved racing performance, where pace and effort are often inconsistent due to various factors like terrain and weather conditions.
This session is suitable for intermediate to advanced runners who are looking to enhance their tempo running ability and add variety to their training regimen. Beginners might find this workout challenging due to its intensity and variability; however, they can still partake by adjusting the intensity, running the intervals at a slower pace, or by reducing the distances.
To get the most out of this Ladder Tempo session, ensure that you maintain a consistent tempo pace throughout each interval. Take full advantage of the recovery periods between each ladder rung to prevent excessive fatigue. Keep your running form efficient—arm swing and foot strike should be smooth and controlled. Finally, track your intervals using a GPS watch or a stopwatch to ensure accuracy and consistency, which will aid in monitoring your progress over time.