SJD's Half-Marathon Track Ladder

Workout - SJD's Half-Marathon Track Ladder

• 0.0mi @ 10'00''/mi
• 2 lots of:
  • 100m @ 5'00''/mi
  • 1min rest
• 2 lots of:
  • 200m @ 5'00''/mi
  • 1min rest
• 2 lots of:
  • 300m @ 5'00''/mi
  • 1min rest
• 2 lots of:
  • 400m @ 5'00''/mi
  • 1min rest
• 2 lots of:
  • 300m @ 5'00''/mi
  • 1min rest
• 2 lots of:
  • 200m @ 5'00''/mi
  • 1min rest
• 2 lots of:
  • 100m @ 5'00''/mi
  • 1min rest
• 800m @ 5'00''/mi
• 0.0mi @ 10'30''/mi

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Intro

Seth James DeMoor’s “Back to the Track: Half Marathon Training Ladder Reintroduction Workout” is worth trying this week. Here’s the structure and how to run each phase. Watch the full video for coaching notes.

Key points

• Start with a 3-mile easy jog to warm up.
• Main set is a ladder: 2 x 100 m, 2 x 200 m, 2 x 300 m, 2 x 400 m, then back down. For more on intervals, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Follow with a mini-HIIT block: 800 m total, alternating 10 seconds hard with 15 seconds easy. About 60 m of hard running total.
• Run intervals at around 5:00 min/mile, with 100 m jog recoveries. The same speed work helps shorter distances; see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Finish with a long cool-down (around 8 miles easy) plus leg-focused strength work.

Workout

1. Warm-up: 3 miles easy jog.
2. Ladder intervals:
   • 2 x 100 m at 5:00 min/mile, 100 m jog recovery.
   • 2 x 200 m at 5:00 min/mile, 100 m jog recovery.
   • 2 x 300 m at 5:00 min/mile, 100 m jog recovery.
   • 2 x 400 m at 5:00 min/mile, 100 m jog recovery.
   • Descend the ladder (300, 200, 100 m) with matching jogs.
3. Mini-HIIT: 800 m total, 10 sec hard / 15 sec easy. Repeat until you’ve done about 60 m of hard running (use your watch to track time).
4. Cool-down: 8 miles easy.
5. Strength: lunges, deadlifts, core, plus recovery mobility.

Closing note

Run the ladder and mini-HIIT this week and adjust paces in your app to your fitness. The same principles transfer across distances; see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

References

• Back to the Track: Half Marathon Training Ladder Reintroduction Workout - YouTube (YouTube Video)