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If you’re planning a 5k race as one of your goals for the year, this track workout is great training. The ladder workout below is a solid approach to speed training. It is a natural workout to increase turnover and get the legs snapping as well as teaching the body pacing. Add this one into your 5k training rotation and track time should fly by.
The following track workout is designed for runners training for a 5k.
The numbers correspond to the number of laps, so you’ll be running a ladder with intervals of one lap (400m), two laps (800m), three laps (1200m), and four laps (1600m).
There are three iterations, depending on your fitness level : beginners will do a single reverse ladder, intermediate runners will do a forward and reverse ladder and advanced runners will do a reverse and forward ladder.
Recovery between every interval is a 200-meter jog.
No matter what level you are, this is a challenging ladder but it’s a great way to work on your speed, turnover, and pacing.
L. Renee Blount and Outside TV host Pat Parnell posted up at a popular trailhead, handed out free Athletic Brewing craft non-alcoholic beer, and then recorded runners’ live reactions. Want to find out what all the hype’s about? Click here to discover a world without compromise.
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