Track Workout
- Broken 5K Interval LadderObjective: Repeating this workout once
a week, train up your lactate threshold, train down your 5K pace. You need to
know your 5K pace and test it monthly. Peform this workout at your 5K pace minus
10 seconds. When you can make all of the intervals in the ladder with the specified
rest, confirm with a 5K run, and then lower your 5K pace by 10-15 seconds (adjusting
interval times accordingly).
| Warm Up | Perform a standard
warm-up. | Main Set
Ladder |
All repeats are at the same pace.
When the ladder becomes comfortable,
lower the pace 10-15 seconds. | Run
(meters) | Rest (minutes) | 200 | 1:00 | 400 | 1:30 | 600 | 2:00 | 800 | 2:30 | 1,000 | 3:00 | 800 | 2:30 | 600 | 2:00 | 400 | 1:30 | 200 | 1:00 |
Total
5,000 | | Cool Down | 15
minutes - walk 400, stretch for remainder of 15 minutes |
|
