🏃♂️ Track Session: The Descending Ladder 🏃♀️
Date: Wednesday, 18th March
Focus: Speed Endurance & Cadence (Fast Feet/Turnover)
This month’s session is a classic "down-the-ladder" workout. It’s a firm favourite because as your legs start to tire, the distances get shorter! This is a fantastic way to build speed and mental toughness in a supportive, mixed-ability environment.
🎯 Focus of the Month: "Quick Feet" (Cadence)
Since we are shifting through three different paces tonight, our technical goal is Cadence.
Rather than trying to run faster by "reaching" further with your legs (overstriding), focus on increasing your step frequency.
- 600m: Find a light, rhythmic pitter-patter.
- 400m: Increase the tempo of your foot strikes.
- 200m: Think "fast feet!" Imagine the track is hot—minimise your ground contact time.
The Benefit: A higher cadence reduces the impact on your joints and makes your top speed feel smoother and more efficient.
🔥 The Main Set
We will complete the following ladder two to three times. The aim is to "negative split"—meaning each shorter rep should be slightly faster than the one before it.
| Distance | Target Pace | Recovery (Movement) |
| 600m (1.5 Laps) | 5k Pace | 200m Walk/Jog to the start line. |
| 400m (1 Lap) | 3k Pace | 200m Slow Jog. |
| 200m (0.5 Lap) | Mile Pace / Sprint | 400m "Social Lap" (Full lap walk/jog) back to start. |
Why track sessions are so good ✅
Great for pace control — you learn what different efforts actually feel like
Helps you run with better form (posture, cadence, relaxed shoulders)
Builds speed endurance for 5K/10K and improves confidence at faster paces
Safe, measured environment for quality running — you choose the intensity and we’ll guide it
All abilities welcome — whether you’re a sub-20-minute 5K or building up your speed from the 30 plus minute mark. See you down the track! 💪🚀
To cover the costs of the track, we are offering this session to Somer AC members at a charge of just £3. Non-members are welcome to attend at a cost of £4 each.
We have use of the outdoor track from 20:00-21:00.
Everyone aged 12 and over is welcome, regardless of pace—for many this may be a first experience, so come along and join us!
We will be meeting at 1945 for a 2000 start.
