How to Do a Ladder Workout on the Track

Ladder workouts are an effective way to build speed and endurance for running, whether for track competition or road racing. Here's how to structure a workout that will maximize your gains for maximal running performance.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Track
• Running shoes
• Stopwatch

1. Do a running test workout to determine your training paces. To do this, warm up with an easy mile or two, then run 2 miles at your best speed. This will be your training pace.
2. Structure your ladder workout with the following distances and speeds. Run 400 meters at a pace that is slightly faster than your training pace. Jog for 400 meters. Run 800 meters at the same pace. Jog for 400 meters. Run 1200 meters at your training pace. Jog for 400 meters. Finally, run 1600 meters at your training pace. Take a short break.
3. Finish the ladder workout by doing the entire cycle in reverse, starting with the 1600-meter run and descending to the 400-meter run. Jog an easy 1/2 mile to 1 mile to cool down.
4. Do one ladder workout per week. After 6 to 8 weeks, repeat the 2-mile test and adjust your training pace accordingly.

Tips & Warnings

• For a variation on this workout, start at 200 meters and increase distance by 200 meters for each step up, with a jog of 200 meters in between each segment, until you reach a maximum distance of 800 meters. Run the segments at a faster speed than your training pace.
• Do not begin an exercise program without proper preparation, including a doctor's visit if necessary. Keep distances shorter at the beginning if necessary.