Climbing the Interval Ladder
Greetings,
This morning's run was yet another cool one for August. Right around 55 degrees at 6:15am, it was another "hoodie & sweats" type of morning. I decided to see how I could handle a ladder workout again, so I went with the following:
2 minute jog to the track
2 minute jog on the track (1 lap)
The 2-Mile Ladder:
Jog 100m, Race-Pace 100m
Jog 200m, RP 200m
Jog 300m, RP 300m
Jog 400m, RP 400m
Jog 300m, RP 300m
Jog 200m, RP 200m
Jog 100m, RP 100m
Walked home for recovery.
Total time from start to finish was 17:20 for me. Take away 4 minutes for the jog to, & on the track, and that makes a 13:20, 2 mile time for a half & half workout overall.
I love how this one all balances out on the track. You get 1600m of fast stuff, 1600m of recovery paces with the jogging, and it builds up and comes back down in overall durations of high intensity. I was shooting for 20s/100m for each section. My first 100m, 200m, and 300m RP sections were on target. My 400m one got a 1:24-25 time. The final 300m, 200m, and 100m times were within range as well. I really hit a snag on the 300-400m section of my 400m RP interval, but really, I was shooting for a 1:20 and being in a 1:24-25 time was still in a good training zone for that race-pace effort.
If you got my blog post from yesterday, you know by now that I just released my new training guide, "7 Weeks to 7 Minutes", which covers exactly what training ranges you should be in for your race-pace intervals, based on your 1600m goal times. I cover everything from a 10 minute mile pace, to 9, 8, 7, 6.5, and 6 minute mile paces on the track, for every distance at 100m, 200m, 400m, and 800m sections.
I don't want to sound like I'm bragging here, but I honestly don't know of any other guides out there that are made specifically for helping someone get a faster mile time, other than a track & field coaching manual that may offer a sample program in it for coaching a team. I know there are many 5K, 10K, and 1/2-full marathon guides, but if you know me by now, I am not a big long-distance fan, as I enjoy the 5K & less for training & racing.
I feel my new "7 Weeks to 7 Minutes" guide could be very helpful to those who are training for military and law-enforcement physical fitness tests, which may have 1 to 1.5 mile tests in them. I feel the mile training workouts could be greatly beneficial in learning how to run at the paces one needs to run at for even the 1.5 mile test. Let's say your 1.5 mile time needs to be 12 minutes or less for you to pass. Well, that's an 8 minute mile pace to keep, in order to get a 12 minute time for the 1.5 mile test. All your track intervals and workouts are created for you, to help you learn that pace and build up specific endurance for that pace and that distance. So, if you are protecting our country through law enforcement or the military, take a look into this guide as a way to help you. You'd not only be getting the guide, but a host of other guides I have created, which may also help you get in top-notch, life-defending shape. I tend to get questions now & then from law enforcement & military personnel, on how they can get down their running test times, and what workouts to do. Well, now I have a complete program & a system to help enhance that for them! Check it all out at http://rocketspeedtraining.com.
I found out with my new coaching job, I will still have next weekend free for a 5K that I've been anticipating the whole summer. So, I am counting the days until Saturday's big, fun race up in Thief River Falls, MN! Looking forward to seeing some past athletes I coached and past clients I trained!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
Get the NEW "7 Weeks to 7 Minutes" guide here:
http://rocketspeedtraining.com
This morning's run was yet another cool one for August. Right around 55 degrees at 6:15am, it was another "hoodie & sweats" type of morning. I decided to see how I could handle a ladder workout again, so I went with the following:
2 minute jog to the track
2 minute jog on the track (1 lap)
The 2-Mile Ladder:
Jog 100m, Race-Pace 100m
Jog 200m, RP 200m
Jog 300m, RP 300m
Jog 400m, RP 400m
Jog 300m, RP 300m
Jog 200m, RP 200m
Jog 100m, RP 100m
Walked home for recovery.
Total time from start to finish was 17:20 for me. Take away 4 minutes for the jog to, & on the track, and that makes a 13:20, 2 mile time for a half & half workout overall.
I love how this one all balances out on the track. You get 1600m of fast stuff, 1600m of recovery paces with the jogging, and it builds up and comes back down in overall durations of high intensity. I was shooting for 20s/100m for each section. My first 100m, 200m, and 300m RP sections were on target. My 400m one got a 1:24-25 time. The final 300m, 200m, and 100m times were within range as well. I really hit a snag on the 300-400m section of my 400m RP interval, but really, I was shooting for a 1:20 and being in a 1:24-25 time was still in a good training zone for that race-pace effort.
If you got my blog post from yesterday, you know by now that I just released my new training guide, "7 Weeks to 7 Minutes", which covers exactly what training ranges you should be in for your race-pace intervals, based on your 1600m goal times. I cover everything from a 10 minute mile pace, to 9, 8, 7, 6.5, and 6 minute mile paces on the track, for every distance at 100m, 200m, 400m, and 800m sections.
I don't want to sound like I'm bragging here, but I honestly don't know of any other guides out there that are made specifically for helping someone get a faster mile time, other than a track & field coaching manual that may offer a sample program in it for coaching a team. I know there are many 5K, 10K, and 1/2-full marathon guides, but if you know me by now, I am not a big long-distance fan, as I enjoy the 5K & less for training & racing.
I feel my new "7 Weeks to 7 Minutes" guide could be very helpful to those who are training for military and law-enforcement physical fitness tests, which may have 1 to 1.5 mile tests in them. I feel the mile training workouts could be greatly beneficial in learning how to run at the paces one needs to run at for even the 1.5 mile test. Let's say your 1.5 mile time needs to be 12 minutes or less for you to pass. Well, that's an 8 minute mile pace to keep, in order to get a 12 minute time for the 1.5 mile test. All your track intervals and workouts are created for you, to help you learn that pace and build up specific endurance for that pace and that distance. So, if you are protecting our country through law enforcement or the military, take a look into this guide as a way to help you. You'd not only be getting the guide, but a host of other guides I have created, which may also help you get in top-notch, life-defending shape. I tend to get questions now & then from law enforcement & military personnel, on how they can get down their running test times, and what workouts to do. Well, now I have a complete program & a system to help enhance that for them! Check it all out at http://rocketspeedtraining.com.
I found out with my new coaching job, I will still have next weekend free for a 5K that I've been anticipating the whole summer. So, I am counting the days until Saturday's big, fun race up in Thief River Falls, MN! Looking forward to seeing some past athletes I coached and past clients I trained!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
Get the NEW "7 Weeks to 7 Minutes" guide here:
http://rocketspeedtraining.com
Posted by 1 Mile Nation at 8/23/2009 6:17 AM 
Categories: uncategorized
Tags: ladder workout interval training
Categories: uncategorized
Tags: ladder workout interval training
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