When you’ve acquired an interval session arising in your coaching plan, take into account attempting this descending ladder exercise. Beginning with 600m repeats to construct power and dealing your method all the way down to 200s to work in your velocity, it’ll assist put you on observe to realize your subsequent private finest in quite a lot of brief and mid-distance races.
The exercise itself is kind of easy–the variety of reps in every set will increase because the intervals get longer, and also you get a barely longer relaxation between units to reset earlier than transferring on to the subsequent distance. Because the intervals get shorter, the objective is to extend your velocity, so purpose to run the 600s at your present 5K race tempo, the 400s at your 5K objective tempo or a bit quicker, and the 200s as quick as you’ll be able to go (800m to 1,500m tempo).
Don’t have a observe close by? Don’t fear–we’ve included a highway choice as nicely. Simply make sure that whenever you’re on the highway that you simply’re being attentive to tempo and cranking up the velocity because the intervals get shorter.
The exercise
Warmup: 15-20 minute simple jog, adopted by kind drills and strides
Exercise: 600m/1 min relaxation/600m/2 min relaxation//400m/1min relaxation/400 m/1 min relaxation/400m/2 min relaxation//200m/1 min relaxation/200m/1 min relaxation/200m/1 min relaxation/ 200m
Street exercise: 3 min/1 min relaxation/3 min/2 min relaxation//2 min/1 min relaxation/2 min/1 min relaxation/2 min/2 min relaxation//45 sec/1 min relaxation/45 sec/1 min relaxation/45 sec/1 min relaxation/45 sec
Cooldown: 10-15 minute simple jog adopted by gentle stretching and mobility
