Workouts» Less than 30 minutes to burn »

Down and Up the Ladder

8min from 65 to 80% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
1x 1min 30sec @ 105% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 100% of 5k pace,
1min @ 70% of 5k pace
1x 2min 30sec @ 95% of 5k pace,
1min @ 70% of 5k pace
1x 2min @ 100% of 5k pace,
1min @ 70% of 5k pace
1x 1min 30sec @ 105% of 5k pace,
1min @ 70% of 5k pace
1x 1min @ 110% of 5k pace,
1min @ 70% of 5k pace
3min from 70 to 50% of 5k pace
Workout overview

Duration: 29m 30s

Zone distribution

Z1: 1m

Z2: 13m

Z3: 4m

Z4: 7m

Z5: 5m

Z6: -

4%
44%
13%
22%
17%
0%

No matter what distance you specialize in, speedwork is important for any athlete looking to improve their fatigue resistance. Ladder workouts are an excellent way to mix up your interval sessions. This one begins and ends with more intense efforts, targeting your next finish line sprint. Keep your eyes up and your form intact for increased running economy.

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