Tier 4 Efforts wk 1 – 30min Pace Ladder

This ladder workout has you running at gradually increasing speeds which not only taxes you cardiovascularly but is also an excellent boredom buster!

If you’re not sure what marathon, half-marathon, 10K, or 5K pace feels like, just focus on running each effort faster than the last.

The key is to not start the first effort too fast so that you’re able to increase your pace for the remaining four intervals. 

For your recovery intervals ensure they are reduced to an easy pace or even a walk. To make the most of the fitness gains it is important that your heart rate and breathing is under control before starting the next effort.

• Warm-up: 5 minute easy jog
• Work interval: 5 minutes at marathon pace (or 5 out of 10 Perceived Effort)
• Recovery interval: 1 minute at easy pace
• Work interval: 4 minutes at half marathon pace (or 6 out of 10 PE)
• Recovery interval: 1 minute at easy pace
• Work interval: 3 minutes at 10K pace (7 out of 10 PE)
• Recovery interval: 1 minute at easy pace
• Work interval: 2 minutes at 5K pace (8 out of 10 PE)
• Recovery interval: 1 minute at easy pace
• Work interval: 1 minute at hard (sprint) pace (9 out of 10 PE)
• Recovery interval: 1 minute at easy pace
• Cool down: 5 minutes easy jogging

Enjoy…