Easier version
default
IntervalsRPE 8.1All Out★★★★☆
SPEED LADDER DOWN (LONG)
Fast descending ladder: 1000-800-600-400-200-100m progressively faster
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: Progressive pace acceleration as distance decreases
Workout Overview
Duration
1h 10m
Distance
14km
Intensity
8.1/10
Target Race
5K
Terrain
track
Difficulty
★★★★☆
Tags
ladderdescendingprogressive pace
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 15
28% of workout
1200m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 55s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 2 of 15
9% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 3 of 15
4% of workout
1000m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 4 of 15
8% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 5 of 15
4% 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 6 of 15
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 7 of 15
4% of workout
600m 3K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m 23s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 8 of 15
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 9 of 15
4% of workout
400m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 10 of 15
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 11 of 15
4% of workout
200m 1500m pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“1500m pace effort”
Segment 12 of 15
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 13 of 15
4% of workout
100m Sprint
Training ZoneNeuromuscular
Effort Level
9/10
Duration21s
* Estimated at 3:26/km pace for neuromuscular effort
“Sprint effort”
Segment 14 of 15
1% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 15 of 15
18% of workout
0:00
5:00
10:00
15:00
20:00
25:00
30:00
35:00
40:00
45:00
50:00
54:20
Training Purpose
Progressive pace acceleration as distance decreases
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
2
Speed Ladder Down
Fast descending ladder: 1000-800-600-400-200-100m progressively faster
Speed Ladder Down
Repeat 1x: Fast descending ladder: 1000-800-600-400-200-100m progressively faster
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
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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.