Friday Fartlek Run – The Family That Run’s Ladder Workout

This is a hard VO2 Max workout that develops your ability to sustain your top end intensity and enhances your ability to run fast. This is a beneficial workout that all runners, as well as triathletes, will gain from.

Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

This is a workout that I drew inspiration for from an Instagram contact @thefamilythatruns Brian & Samantha did together recently. I’ve slightly modified it from how they did it but it will provide you with a very similar benefit.

The Family That Run’s Ladder Workout

  • 10min Level II WU;
  • 4x 100m Level V, 100m Level II RI;
  • 400m Level II RI;
  • 2x 200m Level V, 200m Level II RI;
  • 400m Level II RI;
  • 1x 400m Level V, 400m Level II RI;
  • 1x 800m Level V, 400m Level II RI;
  • 1x 400m Level V, 400m Level II RI;
  • 2x 200m Level V, 200m Level II RI;
  • 400m Level II RI;
  • 4x 100m Level V, 100m Level II RI;
  • 10min Level II CD;
  • 10min Stretching

The warm up (WU) should be done at an intensity that is steady but not over consuming at Level II for ten minutes.

The main set is made up of a number of hard reps on the track that will build your speed, VO2 Max and your overall fitness. Start off with four reps of 100m running hard at Level V, with a light 100m jog at Level II in between as your Rest Interval (RI). After the fourth rep, jog easy for 400m at Level II for your Rest Interval (RI) prior to the next set.

The second set is two reps of 200m at Level V. Run easy at Level II between them for 200m as your Rest Interval (RI) and then after the second rep, jog 400m at Level II for your Rest Interval (RI) prior to the next set.

This set is simply a single rep of 400m also ran at Level V, as hard as you can go. Follow this up with 400m at Level II for your Rest Interval (RI).

After this rep you are onto an 800m rep at Level V, with a 400m recovery jog at Level II for your Rest Interval (RI).

After the 400m Rest Interval (RI) repeat the sets prior to the 800m in reverse order: 400m, two 200m reps, and finish with the four 100m reps, all at Level V with the same Rest Interval (RI) between them.

The Cool Down (CD) is at a low intensity jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes stretching to assist with the recovery.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

Friday Fartlek Run – Barker’s Hill, Hill Reps

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