Welcome to Workout Wednesdays! This column is a set of shorter blogs targeted specifically towards providing newer runners with a tangible place to start running beyond just going out to jog a few miles. I usually do these workouts on Wednesdays, but you can incorporate them into your schedule wherever it makes sense. I also recommend consuming some sort of nutrition before your workouts – my default is a cold glass of Chia Fresca. If you have a go-to workout that you run regularly and want to share with other readers, please reach out through our contact page to be featured in a future Workout Wednesday.
Today’s workout is a simple but tough interval ladder workout. Essentially you will build up distance throughout the workout and then come back down. Focus on maintaining consistent effort, though your pace will fluctuate based on which distance you are running. Rest cycle is 1:1, which means that you should take as much rest as it took you to run the previous interval. The only exception is with the 1,600m, which you should only rest for about the same as your 800m iterations.
The Workout:
1-2 mile warmup
2 x 400m
2 x 800m
1 x 1,600m
2 x 800m
2 x 400m
1-2 mile cooldown
Now that you’re finished, go down a delicious recovery drink and definitely do not forget to stretch!
Let us know how the workout went and how we can improve in the comments below. Was anything about the workout unclear? If you have a workout you want to share reach out via our contact page and don’t forget to follow the blog to get these delivered straight to your inbox.