Run Training NZ

Friday Fartlek: Ladder Workout

This session is a great way to develop race speed and is best done on an athletics track.

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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

Run Training NZ

Ladder Workout

  • 10min Warm Up Level II;
  • 200m Level V, 30-45sec RI;
  • 400m Level V, 30-45sec RI;
  • 800m Level V, 30-45sec RI;
  • 1,000m Level V, 30-45sec RI;
  • 1,600m Level V, 30-45sec RI;
  • 1,000m Level V, 30-45sec RI;
  • 800m Level V, 30-45sec RI;
  • 400m Level V, 30-45sec RI;
  • 200m Level V, 30-45sec RI;
  • 10min Cool Down Level II;
  • 10min Stretching

The warm-up should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.

The main set is made up of nine reps, with a different distance rep from the previous one. After each rep have 30-45 seconds of Rest Interval (RI) of passive walking to keep the blood flowing. Each rep in order is 200m, 400m, 800m, 1,000m, 1,600m, 1,000m, 800m, 400m, and finally 200m.

The cooldown is at a low intensity, jogging for a minimum of 10 minutes.

Finish with 10 minutes of 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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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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Prior to using this plan, you should be able to run for greater than 60 minutes.

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