One of my favorite workouts is the Ladder Interval. In this workout, I start with a several minutes long interval and with each successive interval, drop the time and increase the intensity. The progression stimulates all the energy and recovery systems one would use during a race, from threshold level exertions to recovery to full-on sprints. I’ve done this workout running, on the bike and on skis.
Tonight’s workout went like this:
- Warm up 15 minutes
- 6 minutes 10k race pace, 5 min recovery
- 5 minutes 10k race pace, 4 min recovery
- 4 minutes 5 k race pace, 3 min recovery
- 3 minutes 5 k race pace, 2 min recovery
- 2 minutes overdrive, 1 min recovery
- 1 minute overdrive, 5 min recovery
- 2 x 30 seconds sprint, 1 min recovery
- 4 x 15 seconds sprint, 45 sec recovery
- Cool down 15 minutes
I was able to raise my heart rate with each successive interval, until the short ones which were more about speed than heart rate. I had some trouble there because I’m trying to run with a mid-foot plant but still feel compelled to extend my stride and heel strike for speed.
Total time: 1 hr 24 minutes
Max HR: 181