There’s no coordinated Thursday Night Workout this week, but we invite you to try one on your own—Ladder Intervals.

Session Details

Ladder (or pyramid) intervals are a fun way to get your speedwork done because the changing interval lengths keep you mentally engaged throughout the workout. You’ll constantly shift gears to focus on the next step in the “ladder,” which helps the time pass more quickly and makes the workout feel more approachable.

These intervals help you develop leg speed and running economy at the shorter duration, while the longer efforts build aerobic strength and pacing control.

Anyone can do ladder intervals. Adapt for your level and ability.

Details

Start with a 10–15 minute easy warm-up jog, followed by a few dynamic movements to prepare the legs. Then begin the ladder:

• Run hard for 1 minute, then recover with 1 minute easy jogging or walking.

• Run hard for 2 minutes, recover for 2 minutes.

• Run hard for 3 minutes, recover for 3 minutes.

• Continue up the ladder (4 minutes, 5 minutes, etc.), taking equal recovery time after each effort.

• Once you reach the top of the ladder, work your way back down: 5-4-3-2-1.

Your “hard” effort should feel controlled but challenging, around a 7–8 out of 10 effort where breathing is elevated but sustainable for the duration of the interval.

Newer runners or those returning from injury can stop at 3 minutes before descending back down (1-2-3-2-1). More experienced runners can extend the ladder to 6, 7, or even 8 minutes depending on fitness and goals. Finish with a 10–15 minute easy cooldown jog and some light stretching.