Cutdown Ladder 1600-1200-800-400 m
A descending ladder of 1600, 1200, 800 and 400 m that gets faster as the repeats get shorter, from 10k pace down to mile pace.
- Duration
- 53 minestimated
- Distance
- 10.3 kmestimated
- Effort
- 70
- 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 | IntervalThreshold 1600 m, 10k pace | 1600 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 4 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | IntervalVO2max 1200 m, 5k pace | 1200 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 6 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 7 | IntervalVO2max 800 m, 3k pace | 800 m | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 8 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 9 | IntervalAnaerobic 400 m, mile pace | 400 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 10 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This ladder only goes down. You run 1600 m at 10k pace, 1200 m at 5k pace, 800 m at 3k pace and finish with 400 m at mile pace. Each step down in distance comes with a step up in speed, with two minutes of jogging after the longer repeats and 90 seconds before the last 400.
The session trains several gears in one workout and ends with the fast 400 when you are already tired, much like the end of a race. Because the repeats get shorter, the effort stays manageable even as the pace climbs. It works well as a confidence session late in a build.
It suits intermediate runners preparing for 5k and 10k races. Use it in the build or peak phase. Advanced runners can run the full ladder twice with five minutes of jogging between the sets.
Tips
- Keep the 1600 m controlled so the rest of the ladder goes well.
- Each step down should feel clearly faster than the one before.
- Run the final 400 fast and relaxed, not as a sprint.
Good for5k10kMile
Season phaseBuildPeak