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

"A truly tough test, this workout is often prescribed for competitive athletes," says 1984 Olympic marathon champion Joan Benoit Samuelson.

Instructions

Difficulty: Challenging

Things You’ll Need:

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

1. Run fast for 1600 meters (1 mile), followed by a recovery jog of 800 meters (1/2 mile).
2. Run fast for 1200 meters (3/4 mile), followed by a 600-meter (660-yard) recovery jog.
3. Run fast for 800 meters (1/2 mile), followed by a 400-meter (1/4-mile) recovery jog.
4. Run fast for 400 meters, followed by a 400-meter recovery jog.
5. Run fast for 800 meters, followed by a 400-meter recovery jog.
6. Run fast for 1200 meters, followed by a 600-meter recovery jog.
7. Develop a kick with a shorter ladder: 400 meters fast, 200 meters jog; 300 meters fast, 150 meters (165 yards) jog; 200 meters fast, 100 meters (110 yards) jog; 100 meters fast, 400 meters jog.
8. Repeat this short ladder set.

Tips & Warnings

• Always warm up with a 15- to 20-minute run.
• Cool down with about a one-mile run, particularly after the advanced ladder set.
• Stretch thoroughly after running.
• Try to run with a friend or a group. It makes the running easier and helps you to 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.