CLIMB THE LADDER
Ladder workouts involve running intervals of increasing distance and then retracing your steps and working your way back down. When done in short bursts of speed in distances ranging from 30 to 90 meters, this is a lung-busting endeavor that’ll pay off in a fraction of the time a steady state run will. “The key here is decreasing the recovery time, which allows for you to work the high-powered anaerobic system,” explains Ryan Warrenburg, who coaches elite and adult runners for ZAP Fitness based in Blowing Rock, North Carolina. “Because the recovery is so short and you are not fully bouncing back between intervals, you’re working the aerobic system during the recovery portions as well.”
The distance of each sprint and rest interval you do here will always add up to 100 meters. As you gain fitness, you’ll be logging faster intervals, thereby increasing fitness gains over time.
Do this: Warm up for 20 minutes with easy running. On the backstretch or homestretch of a track, start with an all-out 30-meter sprint, then walk or jog for 70 meters. For the next 100 meters, run all-out for 40 meters, then walk or jog for 60 meters. Keep building up until you reach a 90-meter sprint with a 10-meter recovery, and then work back down the pyramid. See the workout below.
Interval 1: sprint 30 meters, walk/jog 70 meters
Interval 2: sprint 40 meters, walk/jog 60 meters
Interval 3: sprint 50 meters, walk/jog 50 meters
Interval 4: sprint 60 meters, walk/jog 40 meters
Interval 5: sprint 70 meters, walk/jog 30 meters
Interval 6: sprint 80 meters, walk/jog 20 meters
Interval 7: sprint 90 meters, walk/jog 10 meters
Interval 8: sprint 80 meters, walk/jog 20 meters
Interval 9: sprint 70 meters, walk/jog 30 meters
Interval 10: sprint 60 meters, walk/jog 40 meters
Interval 11: sprint 50 meters, walk/jog 50 meters
Interval 12: sprint 40 meters, walk/jog 60 meters
Interval 13: sprint 30 meters, walk/jog 70 meters
The distance of each sprint and rest interval you do here will always add up to 100 meters. As you gain fitness, you’ll be logging faster intervals, thereby increasing fitness gains over time.
Do this: Warm up for 20 minutes with easy running. On the backstretch or homestretch of a track, start with an all-out 30-meter sprint, then walk or jog for 70 meters. For the next 100 meters, run all-out for 40 meters, then walk or jog for 60 meters. Keep building up until you reach a 90-meter sprint with a 10-meter recovery, and then work back down the pyramid. See the workout below.
Interval 1: sprint 30 meters, walk/jog 70 meters
Interval 2: sprint 40 meters, walk/jog 60 meters
Interval 3: sprint 50 meters, walk/jog 50 meters
Interval 4: sprint 60 meters, walk/jog 40 meters
Interval 5: sprint 70 meters, walk/jog 30 meters
Interval 6: sprint 80 meters, walk/jog 20 meters
Interval 7: sprint 90 meters, walk/jog 10 meters
Interval 8: sprint 80 meters, walk/jog 20 meters
Interval 9: sprint 70 meters, walk/jog 30 meters
Interval 10: sprint 60 meters, walk/jog 40 meters
Interval 11: sprint 50 meters, walk/jog 50 meters
Interval 12: sprint 40 meters, walk/jog 60 meters
Interval 13: sprint 30 meters, walk/jog 70 meters
HELLISH HILLS
Hill sprints are one of the oldest tricks when it comes to getting and staying in shape. “This type of workout can be about fat loss or building general work capacity, equipping you to handle a heavier load in training,” said Andrew Zomberg, a strength and conditioning coach at Cressey Performance training center just outside of Boston. “Over time, you’ll adapt to the new training stimuli and can increase reps, distance, and intensity.”
Once you’ve mastered this workout twice a week, you’re ready to bump up the difficulty. For the greatest fat loss, this should be a continuous workout, requiring you to walk back down the hill after each sprint and immediately starting the next interval again.
Do this: Begin with a 15-minute jog and perform any drills that will help you warm up your muscles and get loose. Find a steep hill somewhere between 8 to 12 percent grade and sprint up it for 20 yards at 70 percent effort. Walk back down the hill to recover. That’s 1 round. Do 6 to 8 rounds.
Workout 1: 6 to 8 hills, 20 yards at 70 percent intensity
Workout 2: 8 to 10 hills, 20 yards at 70 percent intensity
Workout 3: 10 to 12 hills, 20 yards at 70 percent intensity
Workout 4: 6 to 8 hills, 30 to 40 yards at 80 percent intensity
Workout 5: 8 to 10 hills, 30 to 40 yards at 80 percent intensity
Workout 6: 10 to 12 hills, 30 to 40 yards at 80 percent intensity
Once you’ve mastered this workout twice a week, you’re ready to bump up the difficulty. For the greatest fat loss, this should be a continuous workout, requiring you to walk back down the hill after each sprint and immediately starting the next interval again.
Do this: Begin with a 15-minute jog and perform any drills that will help you warm up your muscles and get loose. Find a steep hill somewhere between 8 to 12 percent grade and sprint up it for 20 yards at 70 percent effort. Walk back down the hill to recover. That’s 1 round. Do 6 to 8 rounds.
Workout 1: 6 to 8 hills, 20 yards at 70 percent intensity
Workout 2: 8 to 10 hills, 20 yards at 70 percent intensity
Workout 3: 10 to 12 hills, 20 yards at 70 percent intensity
Workout 4: 6 to 8 hills, 30 to 40 yards at 80 percent intensity
Workout 5: 8 to 10 hills, 30 to 40 yards at 80 percent intensity
Workout 6: 10 to 12 hills, 30 to 40 yards at 80 percent intensity
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