Run Better with Ash

Turbocharge Your Run: Unleashing the Power of Speed Ladder Intervals


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Hey runners, welcome back to Run Better with Ash! Today, we're diving into a high-energy coaching session that's sure to elevate your running game – Speed Ladder Intervals.

Warm-Up (1 km): Begin with an easy jog, priming your muscles for the intensity ahead.

Intervals:

  1. 200 meters (Fast): Ignite the afterburners right out of the gate.

  2. 400 meters (Faster): Push the pace, challenging your comfort zone.

  3. 600 meters (Challenging): Find that sweet spot between speed and endurance.

  4. 800 meters (Fast): Dial it up for a powerful burst of energy.

  5. 600 meters (Challenging): Maintain intensity as you build resilience.

  6. 400 meters (Faster): Push yourself – you've got this!

  7. 200 meters (Fast): Finish strong with a sprint.

  8. Recovery (200 meters): Take it slow between each interval, allowing your body to recalibrate for the next burst.

    Cool Down (1 km): Wind down with an easy jog, aiding recovery and preventing stiffness.

    The Blueprint: Speed Ladder Intervals

    ...more
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