Naples Speed Ladder

Workout - Naples Speed Ladder

• 12min @ 8'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 2 lots of:
  • 300m @ 5'00''/km
  • 100m @ 8'00''/km
  • 300m @ 5'00''/km
  • 100m @ 8'00''/km
• 2min rest
• 2 lots of:
  • 600m @ 4'30''/km
  • 200m @ 8'00''/km
• 12min @ 9'30''/km

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Intro: in SHOCKING Training Insights: NAPLES vs JERSEY CITY Half Marathon Training Block Analysis, Seth James DeMoor contrasts two approaches to half-marathon prep. Here are the key takeaways to try.

Key points:

• Two contrasting blocks: Naples ran 15 weeks with a 130 mi/week peak; Jersey City was 13 weeks at 110 mi/week.
• Naples emphasized high-altitude work (>10,000 ft) and 23 double days. Jersey City was sea level with just three doubles.
• Signature workouts: ladder sessions (2 x 300 m, 2 x 600 m, 2 x 300 m), K-repeats on the track, mile repeats, and consecutive long runs (e.g. 12 mi + 8 mi, 8 mi + 10 mi).
• Naples included a 6-mile track time trial at 5:07/mi (~30 min) as a fitness benchmark at altitude.
• Practical takeaway: monitor weekly volume and adaptation, adjust intensity by perceived effort, and add altitude work or doubles if your schedule allows.

Workout example:

1. Ladder + K-repeat (Naples style): 2 x 300 m, 2 x 600 m, 2 x 300 m on flat terrain or track, then a 5-minute K-repeat (800 m at 5K pace).
2. Double long-run day: 12 mi easy in the morning, 8 mi 4-5 hours later. Easy pace, roughly 1 minute per mile slower than goal half-marathon pace.
3. Altitude tune-up (if available): 6 mi on a high-altitude track at ~5:07/mi to check fitness.

Closing note: drop one of these into your schedule this week, adjust paces in the Pacing app, and see how your body handles the volume.