Pace Ladder

About this session

A ladder up and back down, with the pace matched to each distance. Keeps a hard session genuinely interesting.

Session structure

1. Warm-up15 min warm-up at easy pace
2. Main set400 m at 3K pace with 90 s easy jog recovery
3. Main set800 m at 5K pace with 2 min easy jog recovery
4. Main set1,200 m at 5K pace with 150 s easy jog recovery
5. Main set800 m at 5K pace with 2 min easy jog recovery
6. Main set400 m at 3K pace
7. Cool-down10 min cool-down at easy pace