This week we’re heading to the track for a ladder workout designed to build confidence, pacing, and speed endurance in a fun, approachable way.

Main Workout:
200m → 400m → 600m → 400m → 200m

Recovery:
200m easy jog or walk between each rep
The goal is controlled effort — think “comfortably hard,” not all-out sprinting. Each rep should feel smooth and sustainable, with the focus on learning rhythm and pacing rather than chasing times.

Workout Options:

Beginner Option:
200m → 400m → 200m
Perfect for runners newer to speedwork or anyone easing into track workouts.

Standard Option:
200m → 400m → 600m → 400m → 200m

Advanced Option:
200m → 400m → 600m → 800m → 600m → 400m → 200m
Advanced runners can also reduce recovery to 100m jogs if looking for an extra challenge.

Progressive Effort:

The workout should gradually build as the ladder climbs, then get quicker as it comes back down. That means the second 400m should feel stronger than the first, and the final 200m should be your quickest and smoothest rep of the day.
If you don’t run with a watch, focus on effort:

• Climbing the ladder = controlled and steady
• Descending the ladder = quicker turnover and stronger effort