Classic Speed Ladder

Workout - Classic Speed Ladder

• 10min @ 6'00''/km
• 400m @ 3'05''/km
• 1min 30s rest
• 800m @ 3'30''/km
• 1min 30s rest
• 1.0km @ 3'30''/km
• 1min 30s rest
• 800m @ 3'30''/km
• 1min 30s rest
• 400m @ 3'05''/km
• 10min @ 7'00''/km

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Intro

Catch the 2025 Shoe Sneak Preview, Old School Training Logs And Race Wins | Mr. Rubio Used To Run Ep. 24 from Running Warehouse — it’s packed with actionable insights. We’ve highlighted the key takeaways and the workout you can run today. For the complete breakdown, watch the full episode.

Key Points

• Race‑specific pacing: The host won the 4‑mile Tram Road Challenge (just under 4 mi with 3 000 ft climb) and ran 5:20 min/mile tempo with 145 bpm heart rate—strong indicators of current fitness.
• High‑intensity low‑volume training: This approach relies on short-rest, high-intensity efforts (400‑800‑1000‑m repeats, ladder sets, “double‑threshold” days) paired with conservative weekly mileage.
• Practical shoe advice: Carbon‑plated shoes aren’t meant to flex—pick the one that matches your race (like Endorphin Elite 2 for hilly terrain, EVO One for a half‑marathon).
• Hill‑training tip: Hill running counts as training; most runners don’t need dedicated strength sessions.

Workout Example

“10‑x‑1 K + Tempo” (all paces in minutes per mile, distances in miles):

Day 1 – 10 × 1‑km repeats at ~5:20 /mi (≈3:15 min/km) with 90‑second jog recovery.
Day 2 – Tempo run 5 mi at 5:20 /mi (≈2:58 min/km).  
Optional: 16‑mile easy run the day after a race, keeping HR below 150 bpm.

Adjust repeats and distance to match your own pace using the Pacing app.

Closing Note

Test this high‑intensity interval format, choose a shoe for your race, and keep your structure straightforward—consistent training with Pacing app adjustments will carry you through. Now go run fast.

References

• 2025 Shoe Sneak Preview, Old School Training Logs And Race Wins | Mr. Rubio Used To Run Ep. 24 - YouTube (YouTube Video)