Ascending Ladder 200 to 1000 m
A track ladder of 200, 400, 600, 800 and 1000 m that moves from mile pace to 5k pace as the repeats get longer, with jog recoveries.
- Duration
- 50 minestimated
- Distance
- 9.6 kmestimated
- Effort
- 64
- 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 jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | IntervalAnaerobic 200 m, mile pace | 200 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 4 | RecoveryRecovery Easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | IntervalVO2max 400 m, 3k pace | 400 m | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 6 | RecoveryRecovery Easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 7 | IntervalVO2max 600 m, 3k to 5k pace | 600 m | 107-110% threshold pace92-98% HRmax106-110% FTP |
| 8 | RecoveryRecovery Easy jog | 400 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 9 | IntervalVO2max 800 m, 5k pace | 800 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 10 | RecoveryRecovery Easy jog | 400 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 11 | IntervalVO2max 1000 m, 5k pace, even laps | 1000 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 12 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This ladder climbs from 200 m to 1000 m in steps of half a lap. The pace slows a little with every step, from about mile pace on the 200 m to 5k pace on the 1000 m. Recoveries are easy jogs of 200 m after the shorter repeats and 400 m after the longer ones.
Starting short and fast wakes up your legs, and finishing long and steady turns the session into a test of endurance at 5k pace. The 1000 m at the end comes when you already have 2 km of fast running in your legs, much like the last kilometer of a 5k. Hold good form as the repeats lengthen.
It suits intermediate runners preparing for races from the mile to 10k. Use it in the build phase every two to three weeks. To progress, add a 1200 m at 5k to 10k pace at the end.
Tips
- Run the 200 m fast but relaxed, not as a sprint.
- Settle into each new pace within the first 100 m.
- Keep the 1000 m even from the first lap to the last.
Good for5k10kMile
Season phaseBuild