How to Follow Olympian Joan Benoit Samuelson's Running Ladder Workout

Whether you aim to improve your racing or just your general fitness level, you can add interest and variety to your workouts by doing these ladders, created by 1994 Olympic marathon champion Joan Benoit Samuelson.

Instructions

Difficulty: Moderately challenging

Things You’ll Need:

• Athletic Socks
• Running Shoes
• Running Shorts
• Sports Bras
• Sunglasses
• Running Books
• Running Watches
• Electrolyte Replacement Drinks

1. Try training using "ladders," so-called because they go up and down in distance. Ladders are a fun way to practice interval training (faster segments of running interspersed with recovery jogs).
2. Stretch thoroughly before beginning your workout. See related eHows on stretching for runners.
3. Warm up with a 15- to 20-minute slow jog.
4. Start with the longer distance first if you can. "Although most runners start with the shorter segments, I prefer to switch it," Samuelson says.
5. Try this ladder for a good fitness test: Run fast for 400 meters (1/4 mile); 800 meters (1/2 mile); 1,200 meters (3/4 mile); 1,600 meters (1 mile); 1,200 meters; 800 meters; and 400 meters. This is easiest to measure if you are running on a track.
6. Run a recovery jog between these fast segments, anywhere from 200 to 400 meters (220 yards to 1/4 mile).
7. "Make these workouts even more challenging by progressively shortening the recovery jog," says Samuelson, "but take it easy if you're a beginner."
8. Cool down with a 15- to 20-minute jog.
9. Stretch thoroughly after finishing your workout.

Tips & Warnings

• Run hard, but not too hard. You should feel tired after the workout, but not wiped out.
• Try to run with a friend or a group. It makes running easier and helps you push yourself.
• Consult an experienced coach, or consider joining a competitive team.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.