mile, 1200, 800, 400 ladder rest

I've seen it with 400m jog between the 1600 and 1200 and between the 1200 and 800 and then 200m jogs for rest after that (there were 2 400ms in there).

That's pretty short rest. I would think that rest would be at least equal to time spent running. Also depends on the pace you're working at. 2 mile pace would need longer rest than 5k or 10k pace.

We had full recovery because we ran it like this 4:28, 3:08

1:56 and 53. Now if you are running

5:00

3:25

2:35

and a 63 then take a shorter recovery like 1.5-2 minutes

I've done that workout before... We had like 6-8 minute rest I think.. We went fast though.. I did 4:16 mile, 3:04 1200, 1:56 800, and 53.high 400. I really liked that workout, it was a big confidence booster. So we almost had a full recovery on all of them..

MLW wrote:

We had full recovery because we ran it like this 4:28, 3:08

1:56 and 53. Now if you are running

5:00

3:25

2:35

and a 63 then take a shorter recovery like 1.5-2 minutes

how can your 1200 be at a faster pace than your 800? With full recovery, you should atleast hit something like 220.

yes 2:20 thanks

Some good answers. But how fast are you supposed to do this workout? I always thought since the total distance is 2.5 miles you should run this around 2 mile pace.

hey we've done this exact same workout twice so far, but we've done 2 sets of it when we did them. once over spring break, and our recovery was 2min rest. my times were 4:52, 3:54, 2:28, 70 (the 400's he wanted pace work nothin fast). and then 2nd set was 5:01, 3:51, 2:30, 70. i had a rough workout and had a tough time breathing. our most recent one (last week), we had shorter recovery, we did 400m jog between each one. but it went 800,1200,mile,mile,1200,800. so no 400's on this one. times went 2:14, 3:38, 4:47, 4:51, 3:27, 2:18.

letsrecover wrote:

I always thought since the total distance is 2.5 miles you should run this around 2 mile pace.

That would be a reasonable pace for the opening 1600. It would be difficult to run the later reps (especially 800 and 400) that slowly, though if you ran the workout with, say, 300/200/100 jog recoveries, just maintaining two-mile pace would be pretty tough!

Like most of the previous posters, I think this workout is probably more productive with substantial (complete or nearly-complete) recoveries. The benefits from this workout come more from the repetitions themselves, rather than from the combination of reps-plus-rest.

Dirt Nasty wrote:

That's pretty short rest. I would think that rest would be at least equal to time spent running. Also depends on the pace you're working at. 2 mile pace would need longer rest than 5k or 10k pace.

It is, but the guy that I saw do this workout ran 4:06, 3:04, 2:00, 57, 56.6 for the workout. It depends what your goals are. In this case it was more of a balls to the walls workouts.

this is a great workout to do a few different ways...

2 times per season--1st time is done with MILE jogs in between the repetitions...the Mile jogs should be easily jogged at first(and if you do the 2nd workout with equal MILE jogs, the 2nd time they should be done at a faster pace)

Mile at 5k pace

1200 at 3k pace

800 at Mile pace

400 at 800 pace

that is a great goal if you are somewhat fit

another option(better during XC season) is to do the workout the first time with mile jogs in between the reps, and the 2nd time with 800m jogs in between the reps--great balls to the wall "big race ready" type workout/indicator

I knocked out this session in 3.59, 2.55, 1.53 and 53 with recs of 4mins, 3mins and 2mins.

NY Coach wrote:

this is a great workout to do a few different ways...

2 times per season--1st time is done with MILE jogs in between the repetitions...the Mile jogs should be easily jogged at first(and if you do the 2nd workout with equal MILE jogs, the 2nd time they should be done at a faster pace)

Mile at 5k pace

1200 at 3k pace

800 at Mile pace

400 at 800 pace

that is a great goal if you are somewhat fit

another option(better during XC season) is to do the workout the first time with mile jogs in between the reps, and the 2nd time with 800m jogs in between the reps--great balls to the wall "big race ready" type workout/indicator

Thanks

This is a great workout for 1500m runners. I'm surprised that none of the maniacs have chimed in to say that the rest should be 30-45 seconds.

In fact, I echo a couple of the other posters who say that it should be about 3k,1500,1500 800 pace.

I did this workout as a soph many years ago at 4:16, 3:09, 2:04 and 54 with6-8 min rest. I ran 4:07 off of it and felt that it had made a significant contribution to my performance. The key is hitting the times, not the rest