Track Interval Workouts
Note: Please take the time to read the first 3 articles in this Track Running mini-series before trying out the track workouts outlined in this blog.
A Runner’s Introduction to the Track
Track Running: Turns and Injury Prevention
Track Jargon
Now that we’ve covered all the track basics, it’s time to actually hit the track for some workouts!
Track Ladder Down
I originally designed the Ladder Down as a road workout with intervals of time (minutes), but Ladder Down is great workout for the track too. I design track workouts with intervals of distance (rather than time) because that’s the benefit on being on the track - precise distance is always at our disposal.
The Ladder Down is a short and simple interval workout. There are 5 intervals in total which progressively get shorter:
1000m
800m
600m
400m
200m
Interval workouts usually require a bit of basic math. Since we know from A Runner’s Introduction to the Track that a track is 400m per lap in Lane 1, we know the interval distances for Ladder Down will be:
2.5 laps (1000m)
2 laps (800m)
1.5 laps (600m)
1 lap (400m)
0.5 lap (200m)
Track Interval Workouts are normally run in Lane 1
Rest
For the Ladder Down I recommend rest of 200m either walking or jogging. Walking will provide a longer duration of rest and allow more time for recovery between intervals. Jogging the rest will make the workout more challenging.
Pacing
The Ladder Down is designed to help runners finish with their best running. As the intervals get shorter, the work-to-rest ratio becomes more favorable since the rest is always 200m. I encourage runners to try this workout with a conservative approach, running the 1000m at an effort level of 4 “easy” and increasing gradually each interval. The final 200m should be significantly faster and harder in effort than the 1000m.
Specific and appropriate pace goals can only be assigned on an individual basis.
Wind
On a windy day, I recommend using the wind to your advantage as much as possible. If there is a strong headwind on the homestretch, it makes sense to use the opposite side of the track (the 200m finish line in Lane 1) as the finish line for your interval workout. (This is not an option in races. Races always use the common finish line regardless of wind direction.)
READ: Track Interval Workouts part II
Interested in interval workouts designed specifically for you?
Want to know the appropriate pace goals for you as an individual in the Ladder Down?
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Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.