Friday Fartlek: Ladder Workout - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Run Training NZ
Beginner Training Run Sessions Triathlon Training

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

Run Training NZLadder 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 over consuming 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 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 cool down is at a low intensity, jogging for a minimum of 10 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 and 021 348 729.

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If you enjoyed this workout, here is a similar session I published 6 months ago.

For more great workouts see Coach Ray’s eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from”.  Use the workouts within the eBook to enhance your fitness.


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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