Session: Mixed Pace Ladder
This session combines longer and shorter intervals to develop both endurance and raw speed. Runners complete alternating 600m reps at 5K pace and 800m reps at 10K pace, with 200m recovery jogs between each. A couple of short, sharp 200–400m efforts at mile pace finish the set, training the legs to turn over quickly even when fatigued.
This session is suitable for all abilities: A variation with reduced distance is available to ensure everyone can complete the ladder in the time available.
Rep | Distance | Effort | |
| 1 | 600m | 5K pace | |
| 2 | 800m | 10K pace | |
| 3 | 600m | 5K pace | |
| 4 | 800m | 10K pace | |
| 5 | 400m | Mile pace | |
| 6 | 200m | Max pace |
Recoveries: 200 walking/slow jog.
Benefits:
- Builds aerobic capacity through sustained efforts at race pace.
- Improves lactate tolerance and recovery speed between hard efforts.
- Develops pacing control across different distances.
- Trains finishing speed, helping you push hard at the end of a race.
We have use of the outdoor track from 2000-2100.
Everyone of any ability is welcome, for many this may be a first, come along and join us.
We will be meeting at 1945 for a 2000 start.
Bookings can be cancelled until 20:00 on 20/08/2025. Bookings cancelled within 1 hours of the session start will not be eligible for a refund.
