Middle Distance Ladder 1000-600-400-200 m
A descending ladder of 1000, 600, 400 and 200 m, all at 1500 m race pace, with recoveries that shrink as the repeats get shorter.
- Duration
- 56 minestimated
- Distance
- 10.6 kmestimated
- Effort
- 70
- Level
- Advanced
- Focus zone
- Anaerobic
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 | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | Warm-upRecovery Drills, skips, high knees, heel flicks | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 3.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalAnaerobic 1000 m, 1500 m race pace | 1000 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 5 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalAnaerobic 600 m, same pace | 600 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 7 | RecoveryRecovery Easy jog | 2:30 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 | IntervalAnaerobic 400 m, same pace | 400 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 9 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 10 | IntervalAnaerobic 200 m, same pace, relaxed | 200 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 11 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This ladder keeps one pace and shortens the repeats. You run 1000 m, 600 m, 400 m and 200 m, all at your 1500 m or mile race pace. The recoveries shrink from three minutes after the 1000 m to two and a half minutes and then two minutes, so fatigue builds even as the repeats get shorter.
Holding the same pace across different distances trains the rhythm of middle distance racing. The 1000 m is the main aerobic test, and the 400 m and 200 m on tired legs rehearse the last lap of a race. In total you run 2.2 km at race pace.
It is for experienced runners with track training who are preparing for the mile or 1500 m. Use it in the build and peak phases every two weeks. To progress, run a second ladder after eight minutes of jogging.
Tips
- Run the 1000 m at race pace, not faster.
- Keep the same lap time on every repeat.
- Walk briefly at the start of each recovery, then jog.
Good forMileTrack
Season phaseBuildPeak