A simple yet versatile interval workout to carry throughout your season

If you’re looking for a go-to workout that can be adapted to any phase of your training cycle, this one’s for you.

Toronto-based running coach Dan Fournier (known for his viral TikTok channel 2LazyRunners, which documents his and his wife Diane’s life as working professionals with big running goals) shared a key workout he would recommend to any runner. This workout is best completed on a track.

Fournier’s descending ladder workout is a three-step set with two minutes of rest between each interval and increasing paces as the interval drops. For example:

• 1200m, two minutes rest
• 800m slightly faster, two minutes rest
• 400m again faster, two minutes rest

Runners can do the workout once through or several times if the focus is endurance.

“For athletes that are training for the marathon, I might have them do anywhere from four to five sets, starting at marathon effort and working down to 10K effort,” explains Fournier.

 

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When completed at a track, this workout breaks down to three laps, two laps, one lap. Fournier recommends adapting to time-based intervals (for example four minutes, three minutes, two minutes) if a track isn’t accessible.

For beginners who are new to adding workouts into their weekly running, Fournier says that a “cutdown-style workout” such as this simple, descending set will help build the skills necessary to change intensity gears over the course of a run.

Dan Fourier is co-founder of Toronto-based Lane One Track Club, which brings together performance-focused athletes to chase goals on the track and the roads. Follow the group on Instagram @laneone.trackclub for more info.