Form Focus Ladder

Workout - Form Focus Ladder

• 10min @ 8'00''/km
• 100m @ 4'30''/km
• 36s rest
• 200m @ 4'30''/km
• 1min 12s rest
• 400m @ 4'30''/km
• 2min 24s rest
• 800m @ 4'30''/km
• 4min 48s rest
• 400m @ 4'30''/km
• 2min 24s rest
• 200m @ 4'30''/km
• 1min 12s rest
• 100m @ 4'30''/km
• 36s rest
• 10min @ 8'00''/km

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Intro: Seth James DeMoor looks at what might be holding back your speed in The Next Puzzle Piece for Running Faster?. The workout is below so you can try it today. The full video is worth watching for more depth.

Key points:

• This workout combines a track-based ladder interval with running biomechanics: foot-strike, toe-off, and the swing phase of your stride.
• The swing phase is about 60% of your gait cycle, yet most runners ignore it. Stronger hip and knee extension through this phase improves running economy.
• A simple marching drill (knee to 90°, explosive knee extension, quick foot snap) builds the swing and activates the hamstrings without pounding joints.
• Effort is flexible. This is about movement quality, not hitting target times.

Workout example:

1. Ladder intervals on the track: 100 m, 200 m, 400 m, 800 m, then back through 400 m, 200 m, 100 m.
2. Run each segment at easy, controlled effort while focusing on light fore-foot strike, clean toe-off, and a powerful swing phase.
3. After the ladder, do the marching drill: 10 reps per leg across 3 rounds. Lift knee to 90°, extend fully, snap the foot down silently, repeat.

Practical tips:

• Touch down lightly. Heavy landings waste energy and slow cadence.
• Picture your leg swinging like a pendulum during the swing phase. Quick and disciplined.
• Do the drill after an easy run when you can focus on form without fatigue.

Closing note: try this ladder plus swing-phase combo and you’ll feel your stride get smoother. The Pacing app lets you scale distances and effort.

References

• The Next Puzzle Piece for Running Faster? - YouTube (YouTube Video)