Level Up with the 1-2-3-4 Track Ladder Workout
Get ready to PR your 5k with this fun and feisty ladder workout that builds speed and endurance.
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If you’re planning a 5k race as one of your goals for the year, this track workout is great training. The ladder workout below is a solid approach to speed training. It is a natural workout to increase turnover and get the legs snapping as well as teaching the body pacing. Add this one into your 5k training rotation and track time should fly by.
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The following track workout is designed for runners training for a 5k.
The numbers correspond to the number of laps, so you’ll be running a ladder with intervals of one lap (400m), two laps (800m), three laps (1200m), and four laps (1600m).
There are three iterations, depending on your fitness level: beginners will do a single reverse ladder, intermediate runners will do a forward and reverse ladder and advanced runners will do a reverse and forward ladder.
Recovery between every interval is a 200-meter jog.
Track Workout: 1-2-3-4- Ladder
Beginners
- 1600m (4 laps) at goal 5k pace
- 1200m (3 laps) at 3-5 seconds faster than goal 5k pace
- 800m (2 laps) at mile pace
- 400m (1 lap) at mile pace
Intermediate Runners
- 400m (1 lap) at mile pace
- 800m (2 laps) at mile pace
- 1200m (3 laps) at goal 5k pace
- 1600m (4 laps) at goal 5k pace
- 1200m (3 laps) at goal 5k pace
- 800m (2 laps) at mile pace
- 400m (1 lap) at mile pace
Advanced Runners
- 1600m (4 laps) at goal 5k pace
- 1200m (3 laps) at goal 5k pace
- 800m (2 laps) at mile pace
- 400m (1 lap) at mile pace
- 800m (2 laps) at mile pace
- 1200m (3 laps) at goal 5k pace
- 1600m (4 laps) at goal 5k pace
No matter what level you are, this is a challenging ladder but it’s a great way to work on your speed, turnover, and pacing.