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 preparation. We’ve extracted the key takeaways for you to test in your training.

Key Points:

• Two contrasting training blocks: Naples ran for 15 weeks with a 130 mi/week peak, while Jersey City spanned 13 weeks at 110 mi/week.
• Naples emphasized high‑altitude work (>10,000 ft) and featured 23 double days; Jersey City used sea‑level training with just three doubles.
• Signature workouts included ladder sessions (2 × 300 m, 2 × 600 m, 2 × 300 m), K‑repeats on the track, mile repeats, and consecutive long runs (e.g., 12 mi + 8 mi, 8 mi + 10 mi).
• Naples incorporated a 6 mi track time trial at 5:07 /mi (roughly 30 min) as a fitness benchmark at altitude.
• Practical takeaway: monitor weekly volume and how your body adapts, adjust intensity based on your perceived effort, and consider adding altitude work or double days if your schedule permits.

Workout Example:

1. Ladder + K‑Repeat (Naples Style) – Run 2 × 300 m, 2 × 600 m, 2 × 300 m on flat terrain or track, then finish with a 5‑minute K‑repeat (800 m at 5K pace).
2. Double Long‑Run Day – Complete 12 mi at an easy effort in the morning, followed by 8 mi 4–5 hours later; maintain an easy pace (roughly 1 minute per mile slower than your goal half-marathon pace).
3. Altitude Tune‑Up (If Available) – Run 6 mi on a high‑altitude track at approximately 5:07 /mi to check your fitness.

Closing Note: Plug one of these sessions into your schedule this week, adjust the paces using the Pacing app, and see how your body handles the volume and consecutive long runs. Stay responsive to what your training is telling you, and dig into the full video for additional strategy—happy running!