Descending Speed Ladder

Workout - Descending Speed Ladder

• 12min @ 7'00''/km
• 4 lots of:
  • 600m @ 4'30''/km
  • 30s rest
  • 400m @ 4'30''/km
  • 30s rest
  • 200m @ 5'00''/km
  • 30s rest
• 12min @ 7'00''/km

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Intro

A breakdown of Interval sessions that make you a faster RUNNER - Part 2 (Andy’s Revenge) from This Messy Happy. Worth watching in full. We’ll walk through it so you can run it this week. The video has the complete explanation.

Key points

• Descending repeats: 600 m → 400 m → 200 m four times. 12 hard efforts total.
• Recovery structure: 200 m of easy running between sets (try 100 m walking plus 100 m jogging). The three distances within each round are back-to-back, no pause.
• Race-pace intensity: target speeds well above your 5K race effort. The creator aims for sub-3 min/km (roughly 1:48 on the 600 m, 1:10 on the 400 m, 30-35 s on the 200 m).
• Lactate management: the 600 m repeats are the toughest. They condition you to push through fatigue and finish strong, useful for trail climbs or kick sprints.
• Room for adjustment: change the recovery style (walk/jog mix, jogging only, or other active rest) and number of rounds based on fitness.

Workout example

Warm-up: 1.2 km easy + dynamic drills

Repeat 4×:
  - 600 m hard (aim ~1:48, sub-3 min/km)
  - 400 m hard (aim ~1:10)
  - 200 m hard (aim 30-35 s)
  - 200 m recovery (100 m walk + 100 m jog)   ← adjust to your ability

Cool-down: 5-10 min easy jog + stretching

If these paces are out of reach, the Pacing app dials in times that push you without overdoing it.

Practical tips

• Split tracking: use a watch or the Pacing app for each interval. Where your pace dips tells you where the struggle is.
• Steady recovery: keep the jog between efforts. It clears lactate.
• Form: during the 600 m, relax your shoulders and upper body to hold off fatigue longer.
• Weather: on tough days (wind, rain, cold), add time to recovery or cut sets.
• Trail carryover: these short, hard bursts mimic climb surges and finish-line accelerations.

Closing note

Try this 600-400-200 session in the next few days. Leg speed and fatigue management improve. Customize splits in the Pacing app.

References

• Interval sessions that make you a faster RUNNER - Part 2 (Andy’s Revenge) - YouTube (YouTube Video)