Double Ladder Fartlek 30-60-90-120 s
Two ladders of 30, 60, 90 and 120 second efforts at about 5k effort with equal jogs and a 3 minute jog between ladders, a lively 5k to 10k session.
- Duration
- 44 min
- Distance
- 8.3 kmestimated
- Effort
- 53
- Level
- Intermediate
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 15 min, add strides | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalVO2max 30 s, quick | 30 s | 107-110% threshold pace92-98% HRmax104-112% FTP |
| 3 | RecoveryRecovery Jog 30 s | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalVO2max 60 s at 5k effort | 1 min | 106-109% threshold pace92-98% HRmax104-112% FTP |
| 5 | RecoveryRecovery Jog 1 min | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalVO2max 90 s at 5k effort | 90 s | 105-108% threshold pace92-98% HRmax104-112% FTP |
| 7 | RecoveryRecovery Jog 90 s | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 | IntervalVO2max 2 min, controlled | 2 min | 104-107% threshold pace92-98% HRmax104-112% FTP |
| 9 | RecoveryRecovery Jog 3 min | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 10 | IntervalVO2max Ladder 2, 30 s, quick | 30 s | 107-110% threshold pace92-98% HRmax104-112% FTP |
| 11 | RecoveryRecovery Jog 30 s | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 12 | IntervalVO2max 60 s at 5k effort | 1 min | 106-109% threshold pace92-98% HRmax104-112% FTP |
| 13 | RecoveryRecovery Jog 1 min | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 14 | IntervalVO2max 90 s at 5k effort | 90 s | 105-108% threshold pace92-98% HRmax104-112% FTP |
| 15 | RecoveryRecovery Jog 90 s | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 16 | IntervalVO2max 2 min, controlled | 2 min | 104-107% threshold pace92-98% HRmax104-112% FTP |
| 17 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Ladders build up step by step. Each effort is 30 seconds longer than the one before, and the recovery matches the effort, so the work and the rest grow together. Running the ladder twice gives you ten minutes of fast running in varied pieces.
Warm up for 15 minutes with a few strides. Run 30, 60, 90 and 120 seconds at about 5k effort, each followed by a jog of the same length. After the 120 second effort, jog three minutes, then run the ladder a second time. Cool down for ten minutes. Run the short efforts slightly quicker and the two minute efforts at a pace you can hold, so the effort feels similar across all of them.
This suits intermediate runners preparing for 5k and 10k races. If two ladders are too much at first, run one and finish with an easy 15 minutes.
Tips
- Start each effort smoothly instead of jumping to full speed.
- Keep the jog moving even when it feels short.
- If the second ladder falls apart, stop after its 90 second effort.
Good for5k10k
Season phaseBuildPeak