[t gellenbeck]

For yesterday’s speed session, I did a “ladder” interval workout.  My brother, a former Track & Field sprinter and state qualifier (yes, I’m bragging, but I’m a proud big sister!) once told me that ladders were one of the best speed workouts for getting faster.  They are also a nice change to your regular routine!

I did this at 5AM, so I needed a slower paced warmup to wake up my body.  Feel free to adjust to your own level, but make sure you warmup for 10-15 minutes at a comfortable, easy pace.

Following the warmup, the ladder begins!  It can be any time or distance you’d like, depending on how much time you have (I was limited) or what distance you’re training for.  A good goal would be 20-30 minutes or 2-3 miles.  Conclude with a short cool down and stretch.

Below is what my exact run looked like, feel free to modify!

I did not rest at all between intervals due to my time constraint ~ plus once my body warmed up, I was feeling good!  Take rest breaks or recovery laps as needed, you know your body best.  One advantage of rest/recovery is that your intervals will likely be stronger.

Each week/time I try it, I will likely increase the speed and/or duration to gradually challenge myself and add rest as needed.

Do what works for you!

Here is another ladder workout from Triathalon.competitor.com ->

• 15 minute warmup
• At your 5K race pace, run a 400, 800, 1200, 800, 400 with 1-2 minute rest between each interval
• If you’re training for a half or full marathon, add a 1600 and additional 1200 into the mix (sorry, longer race distance = longer training runs 😉
• 10 minute cool down
• If this is too easy or after a few weeks of conditioning, decrease the recovery and/or increase the distance and/or intensity

For more info and details on ladder workouts, check out this article, How Running Ladders Work.

Try to make sure you are getting in at least one speed, interval and/or hill session per week and one tempo session per week.

Run fast & stay fit!

Disclaimer:  I am not an expert, just a seasoned runner.  Please consult your doctor and make sure you have been running, injury-free, for 6-12 months before introducing speed work! 

[t gellenbeck]

While many of our running groupies are racing a half marathon this summer, I personally am focusing on a shorter distance ~ the 10K.  I’m somewhat pleased with my 5K, half marathon and marathon PRs, but my 10K one is less than stellar.  Therefore, many of the interval and speed sessions I’ll be attempting over the next 8-10 weeks will be geared towards that shorter distance.

For you half marathoners out there, a common goal is to break two hours.  This magical finish time is the one several of our runners have set their sights on for their spring race. If you want to see that 1:59:59 on the finish time clock, you need to keep your pace at 9 minutes & 9 seconds [or faster] per mile.  During training, you want to get your body used to running this pace, so running your tempo and some of your intervals at that 9:09 [or faster] will help you mentally and physically prepare for your half marathon pace [HMP] goal.  You can do it!  

For today’s speed session, I kept the 2 hour half marathon finish time in mind.  My ‘recovery’ pace was a 9:05/mile ~ this way your HMP seems easy compared to the rest of the workout!

You can substitute songs as desired below [hey, not everyone is a Tswift fan!] but the just of it is to alternate periods of speed with periods of recovery [your HMP].  Take 30-60 second breaks between songs as needed, eventually working up to NOT needing breaks.

I was sweaty and felt like I got in a great run.  Hope you can make it work for you!

Try to make sure you are getting in at least one speed/interval session per week and one tempo session per week.  Hill work is never a bad idea either.

Good luck & stay fit!
Disclaimer:  I am not an expert, just a seasoned runner.  Please consult your doctor and make sure you have been running, injury-free, for 6-12 months before introducing speed work!