11.June.2016

For those of you that participated in the Redefine Your Run: Pacing and Endurance clinic you heard me say, "Proper pacing allows you to build endurance. It takes time to learn how to pace, and it takes time to build endurance". Well, today's workout is designed with the intent to help you on your journey of building your endurance as well as learn how to pace! 

Today we will be performing a running ladder. The purpose of a ladder is to teach your body to become stronger, faster, and more efficient. You will be performing a series of intervals followed by active rest. The interval distance changes, but the pace does not! This is going to be very important to keep in mind when you begin your workout. Intervals today should be completed at mile effort. Example; if your mile time is 8 minutes your 200 should be completed in 1:00 minutes, 400 in 2:00 minutes and 600 in 3:00. That first 200, and likely 400 will feel SLOW, and it should feel slow! The challenge begins with 600 and back down the ladder. Get out there, have fun and run YOUR pace!

Please bring a running watch, or other timing device to track your pace.

-Michelle

A. sprint prep

B. 1 sprint ladder set @ mile pace/effort:
200m-400-600-400-200

 

A. sprint prep

B. 2 sprint ladder sets @ mile pace/effort:
200m-400-600-400-200

*Rest between intervals is to jog half the distance of the interval, with the exception of the 600, your rest jog is 400 m. ex: 200m rest/jog 100m, 400m rest/jog 200, 600m rest/jog 400m. The jog can be as slow as you would like.
**Rest between sets is a 400m walk