Classic workout: the double-ladder fartlek
Target your aerobic system while still putting some speed on your legs
If you enjoy fartlek workouts but are looking for something with a little more structure, the double-ladder fartlek is a great option. This workout takes anywhere from 26 to 34 minutes, which is long enough to have a positive training effect on your aerobic system, but the breaks in between each interval allow you hit the pace a little harder than a traditional tempo run.
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The workout
The idea of this workout is simple: start with your shortest interval, “climb the ladder” to your longest interval, climb back down and repeat. For a more tempo-like aerobic effect, keep the rest between each interval to one minute, but if you’re looking to turn your legs over a little faster, give yourself equal rest, meaning if the interval is one minute, you get one minute of rest, after the two-minute interval you get two minutes rest and so on. Depending on how hard you run the intervals, you can choose to walk the rest or do an easy jog.
Warmup:Â 10-15 minutes easy jog, followed by form drills and strides
Workout:Â 1 min/2 min/3 min/2 min/1 min/2 min/3 min/2 min/1 min
Cooldown:Â 10-minute easy jog, followed by light stretching
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