Which random workout will I end up with?
Timing of this randomly selected workout was on point, and something I needed and didn’t even know it! ⏱️
I’m in between training cycles for workouts, so I thought it would be fun to randomly try out some workouts I’ve been creating or collecting along the way from what other runners have suggested. This workout reminded me of those good old high school track workouts. Since I’m coming off of a marathon training block and took 1-2 weeks off, this was a good workout to get back on the speed train. 🚂
I’ve done something like this on a track before, but a long time ago. I would rather have done this workout on the track, but I didn’t have access to one today. Next time, if I were to do this on the treadmill again, I would add in various inclines.
Note: warm up and cool down was outside.
Overall, “The Ladder Drop” was a fun, nostalgic workout, that made me feel speedy.
If you give it a try let me know! Or if you have another fun workout feel free to share!
Trying out random workouts can sometimes be the perfect way to break out of a training rut, especially between race cycles. When I tried "The Ladder Drop," it instantly reminded me of classic high school track sessions with its structured intervals and ladder design—running distances that drop in a sequence. For runners transitioning from long runs or marathon training, incorporating speed workouts like this is crucial for regaining quickness and race pace sharpness. Although I prefer doing these workouts on a track because of the flat, measured environment, using a treadmill has its perks such as controlled pacing and easy incline adjustments. Next time, I plan to add varied inclines on the treadmill during the ladder intervals to simulate hill repeats, which help build strength and improve running economy. Starting and ending the session with an outdoor warm-up and cool-down jog also helps loosen muscles and aids recovery. If you ever find yourself unsure which workout to pick, try creating a small set of your favorite intervals, then randomly select one to keep training fresh and motivating. Plus, sharing your favorite drills with others in running communities can bring new ideas and keep you engaged. Have you tried "The Ladder Drop" or any other ladder-style interval? How did it impact your speed and endurance? Feel free to swap ideas and keep running fun and challenging!
