FOD Runner's Speed Ladder

  • 10min @ 6'00''/km
  • 800m @ 3'45''/km
  • 3min rest
  • 600m @ 3'30''/km
  • 3min rest
  • 500m @ 3'15''/km
  • 2min rest
  • 400m @ 3'15''/km
  • 2min rest
  • 4 lots of:
    • 200m @ 3'00''/km
    • 1min 30s rest
  • 10min @ 6'00''/km
Try in the Pacing App today.