IntervalsRPE 8Hard★★★★☆

THE DESCENDING LADDER

Start long, finish fast - progressive distance decreases from 2000m down to 400m with decreasing recovery periods.

Effort Profile

TRAINING FOCUS

This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Build endurance-to-speed transition, develop pacing control across distances, and create psychological relief through decreasing distances.

Workout Overview

Duration

1h 10m

Distance

11km

Intensity

8/10

Target Race

Terrain

track

Difficulty

★★★★☆

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WARMUP

Training ZoneEasy

Effort Level

3/10

Duration15m

“Thorough warmup with easy running, dynamic drills, and strides”

Segment 1 of 11

23% of workout

2000m 10K pace

Training ZoneThreshold

Effort Level

7/10

Duration8m 47s

* Estimated at 4:17/km pace for threshold effort

“10K pace effort”

Segment 2 of 11

14% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration5m

“Easy recovery”

Segment 3 of 11

8% of workout

1600m 10K pace

Training ZoneThreshold

Effort Level

7/10

Duration7m 1s

* Estimated at 4:17/km pace for threshold effort

“10K pace effort”

Segment 4 of 11

11% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration4m

“Easy recovery”

Segment 5 of 11

6% of workout

1200m 10K pace

Training ZoneThreshold

Effort Level

8/10

Duration5m 16s

* Estimated at 4:17/km pace for threshold effort

“10K pace effort”

Segment 6 of 11

8% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration3m

“Easy recovery”

Segment 7 of 11

5% of workout

800m 5K pace

Training ZoneVO2 Max

Effort Level

8/10

Duration3m 17s

* Estimated at 4:00/km pace for vo2 max effort

“5K pace effort”

Segment 8 of 11

5% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration2m

“Easy recovery”

Segment 9 of 11

3% of workout

400m 5K pace

Training ZoneVO2 Max

Effort Level

9/10

Duration1m 36s

* Estimated at 3:53/km pace for vo2 max effort

“5K pace effort”

Segment 10 of 11

2% of workout

COOLDOWN

Training ZoneEasy

Effort Level

2/10

Duration10m

“Easy running to gradually lower heart rate and begin recovery”

Segment 11 of 11

15% of workout

0:00

0:15

0:30

0:45

1:00

1:04

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Build endurance-to-speed transition, develop pacing control across distances, and create psychological relief through decreasing distances.

Dynamic Warmup

Thorough warmup with easy running, dynamic drills, and strides

Effort Level

RPE 3

Light

Duration

15m

Zone

Easy

Notes

•Start with 10-12 minutes easy running
•Include dynamic drills (leg swings, high knees, butt kicks)
•Finish with 4-6x100m strides at gradually increasing pace
•Take time to feel loose and ready

The Descending Ladder

Start long, finish fast - progressive distance decreases from 2000m down to 400m with decreasing recovery periods.

The Descending Ladder

Repeat 1x: Start long, finish fast - progressive distance decreases from 2000m down to 400m with decreasing recovery periods.

2000m 10K pace

RPE 7

Very Hard

Duration

2km

Effort Zone

Threshold

“10K pace effort”

Recovery

RPE 2

Easy

Duration

Effort Zone

Recovery

“Easy recovery”

1600m 10K pace

RPE 7

Very Hard

Duration

2km

Effort Zone

Threshold

“10K pace effort”

Recovery

RPE 2

Easy

Duration

Effort Zone

Recovery

“Easy recovery”

1200m 10K pace

RPE 8

Extremely Hard

Duration

1km

Effort Zone

Threshold

“10K pace effort”

Recovery

RPE 2

Easy

Duration

Effort Zone

Recovery

“Easy recovery”

800m 5K pace

RPE 8

Extremely Hard

Duration

800m

Effort Zone

VO2 Max

“5K pace effort”

Recovery

RPE 2

Easy

Duration

Effort Zone

Recovery

“Easy recovery”

400m 5K pace

RPE 9

Maximum

Duration

400m

Effort Zone

VO2 Max

“5K pace effort”

Notes

•Focus on maintaining consistent effort
•Use recovery periods wisely
•Stay mentally engaged throughout

Active Cooldown

Easy running to gradually lower heart rate and begin recovery

Effort Level

RPE 2

Easy

Duration

10m

Zone

Easy

Notes

•Start very easy, gradually slow down
•Focus on deep, relaxed breathing
•Prepare for stretching and foam rolling
•Hydrate and refuel within 30 minutes

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Important Notice

These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.