Challenges/ Running

Ladder Speed Workouts: My Favourite Workout Routine

Wow! My mouth is totally watering from all of your awesome recipes that were linked up yesterday ” you guys are awesome! I should do a call for you to share your recipes every month just so I don’t have to search for great things to cook 🙂

Today is day 17 of the August Blogging Challenge, and we’re talking about our favourite workouts. As you all know very well, I LOVE to run! But I don’t enjoy steady state running – that’s pretty boring, so instead I like to mix it up – sometimes I sprint from light pole to light pole, then jog to the next pole, or I’ll run hill repeats, or I’ll run a new route on country roads, or trails at the nearby conservation area, or I’ll do my favourite:

Ladder Speed Workout!

Interval How to Run
Warm up

Work Interval

Rest Interval

Work Interval

Rest Interval

Work Interval

Rest Interval

Work Interval

Rest Interval

Cool down

5 minutes – walk/slow jog

400 m (1 lap) at 5K race pace

Recover (easy pace)  400m

800 m (2 laps) at 5K race pace

Recover (easy pace) 400m

1200 m (3 laps) at 5K race pace

Recover (easy pace) 400m

1600 m (4 laps) at 5K race pace

Recover (easy pace) 400m

5 minutes easy pace


Ladder Speed Workout

What’s your favourite workout routine?


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  • dirtygirlrunning
    August 17, 2012 at 11:25 pm

    I love interval ladders!!! I may use this one for the Wednesday night speed session I coach sometime.

    I’m a fartleker.

  • wcatalano
    August 17, 2012 at 11:40 pm

    interval running is the best! mine isn’t as good as yours, but i had a few posts to catch up on! I definitely want to really pay attention to how long my intervals are now.

  • Fancy Nancy
    August 18, 2012 at 6:06 am

    I really do love speed work!! That was what I blogged about too!

  • Erin
    August 18, 2012 at 7:52 am

    Im going to have to give these workouts a try!

    Here’s my fave:

  • Cindy
    August 18, 2012 at 8:47 am

    I should check out intervals once I can run faster, and longer than 60 seconds!

    Here’s my take.

  • Jennifer
    August 18, 2012 at 8:48 am

    Yikes! Running drills :/
    I’ll stick to lifting weights fr my fitness 😉

    Here’s a bit about my love:

  • Carrie
    August 18, 2012 at 9:51 am

    I love intervals on the treadmill. Running for a long time at one speed on the treadmill might be one of the most boring things ever. Even if I don’t do a full interval session, I do mess with the speed a little bit.

  • Rosanna Soto-Luna
    August 18, 2012 at 1:27 pm

    I’ll have to try this routine; looks intense!! Wheww!!
    I don’t have just one, I love a variety!!!

  • Clarinda (
    August 18, 2012 at 2:17 pm

    Great workout! Now, I’ve just got to find a track. 🙂

    Here’s my post:

  • Val
    August 18, 2012 at 4:40 pm

    Posted an oldie but a goody

  • Jen
    August 18, 2012 at 8:45 pm

    Love ladders runs! Here is my surrent favorite which is ever changing

  • SheisonaRUN
    August 19, 2012 at 12:59 pm

    Wow, that’s a workout!

  • Oakville Personal Trainer
    August 21, 2012 at 6:41 pm

    Good to see you’re varying your workouts and not just doing the typical step out of your house and run 5km. If you asked a room full of people how many of them are recreational distance runners, half the room would put their hands up. If you asked that same room, how many of them are recreational 400m sprinters, I doubt you’d see any hands. Reason for this? Cause at the end of a 1-1.5 min sprint, you feel awful. So even though it sucks, if you’re healthy enough to try it, do a 400m sprint, rest 2 mins, 400m sprint, rest 3 mins, 400m sprint….etc. Will burn fat more efficiently, as well as only take about 15-20 mins. Keep it up Janice!


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