Hop on a treadmill or grab your watch and head outside for the second part of this workout: a ladder run. This running interval workout is considered a ladder run because the interval times decrease throughout the workout. The idea here is to warm up at a more moderate pace and then run faster as the intervals get shorter.
If you're new to running interval workouts, it might be tricky to gauge your effort levels for the running intervals — and that's OK! Start off slower than you think, and you can always go faster if you're ready to work harder. By the last couple of intervals, you should have a good feeling about what's left in your tank — and how exactly how hard you can sprint to the finish.
- 3-minute warmup (walk or slow jog)
- 3-minute run (80% of your effort)
- 3-minute recovery (walk or slow jog)
- 2-minute run (85% of your effort)
- 2-minute recovery (walk or slow jog)
- 1-minute run (90% of your effort)
- 1-minute recovery (walk or slow jog)
- 3-minute run (80% of your effort)
- 1-minute recovery (walk or slow jog)
- 2-minute run (85% of your effort)
- 1-minute recovery (walk or slow jog)
- 1-minute run (90% of your effort)
- 1-minute recovery (walk or slow jog)
- 1-minute sprint (100% of your effort)
- 5-minute cool down (walk or slow jog)
