May 2, 2011
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Ladder Workout

This is going to be a quick post because I am feeling under the weather AGAIN! (I have pretty much been sick every month since school started—not cool!)

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Since the snow has melted, Mondays have become the days I head to the track for a speed workout. I think it works out well because I am coming off a day of complete rest.

And speaking of rest days, I truly believe my one-day-a-week of complete rest (no cross training) has helped me stay (pretty much) injury-free and prevented me from becoming too fatigued—even while running 50 miles a week.

Today’s ladder workout:

2 mile warm-up

400 meters (1:45)

800 meters (3:33)

1200 meters (5:21)

1600 meters (7:17)

1200 meters (5:23)

800 meters (3:31)

400 meters (1:36)

2 mile cool-down

Total: 8 miles

I like this workout because the distance keeps changing, so I don’t zone out from running the same distance over and over; it keeps me alert and focused on what I need to accomplish.

I was pleased with how this workout went. Last night I was still feeling the effects from my long run on Saturday, but a good night of sleep gave my legs the boost of energy they needed this morning. 🙂

~~~~~~~

I’m off to bed to try to kick this cold before it gets the best of me!

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Hi, I'm Michelle

I love running around the lakes of Minnesota, running after my two boys, and racing anything from the 5K to the marathon. I have been blogging here since 2010 when I ran my first marathon. I finally secured my sub-3 hour marathon after trying for 8 years.

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    15 Comments

    1. 5.3.11
      Stephanie said:

      Hi,

      Just found your blog! I love ladder workouts. They are awesome! I hope you feel better soon. Rest up!

      Reply
    2. 5.3.11
      Hollie @ Lolzthatswim(andRun) said:

      Feel better! The change in temperature has really been messing with me as well blechh.

      Reply
    3. 5.3.11
      Mary said:

      I’ve been planning to do some ladder workouts. I need to just do it! What kind of rest do you do between intervals?

      Reply
    4. 5.3.11
      Sarah said:

      feel better!

      Reply
    5. 5.3.11
      rdexposed said:

      I need to mix up my runs like you do here!

      Reply
    6. 5.3.11
      lifttorun said:

      I’m digging that workout. I may have to try it out.

      Reply
    7. 5.3.11
      Trisha said:

      Sorry you’re sick! The sick bug got me a few times in the last month…no fun. I love this workout though! I always like workouts that mix it up frequently so I don’t get bored!

      Reply
    8. 5.4.11
      Hannah @ PalmBeachRunner said:

      wow- awesome job to do speed and distance at the same time!!!!8 miles total!

      I used to love ladder workouts when I had a coach pushing me 🙂

      Reply
    9. 5.4.11
      Emily said:

      We did the same ladder this morning! Hope you’re feeling better!

      Reply
    10. 5.4.11
      Krissie J said:

      I’m sorry you’ve been under the weather! Very impressive you still managed to get your workout done in spite of it!

      Reply