Quick and efficient treadmill workout: Ladder

Its been a while since i’ve posted a workout for you all to try.

If you are looking for a quick and efficient workout to try on the treadmill, try this ladder workout.

5-10 minute warm up

5 minutes @ goal marathon pace

1 minute EASY pace (at least 2 minutes per mile slower than marathon pace)

4 minutes @ half marathon pace

1 minute EASY

3 minutes @ 10k pace

1 minute EASY

2 minutes @ BEST POSSIBLE EFFORT.

Cool down with easy mileage.


Note: If you are looking for more mileage, you can repeat this cycle. A great progression to this would be to do an additional round each week so the run gradually gets longer.

ABOUT THE AUTHOR:
Paul Duncan is a full time military recruiter, USAT Certified Coach, QT2 Systems Level 1 Coach, and OutRival Racing Level 3 coach. For coaching inquires, click HERE.

Paul also competes in triathlon and running events in his spare time.

70.3 PR (4:24:26)
140.6 PR – (9:51:53)
Half Marathon – (1:24:21)
Marathon – (2:57:27)