Speed Ladder Workout

Ok guys, this morning was spent doing a little Speed work followed by lower body calisthenics. I have various distances marked out in the local park using my GPS. You can do the same, go to a track or use a treadmill. It's all good. I like the convenience of stepping out my door. Here we go.

Speed Ladder Workout

• 5-10 minutes of easy jogging
• 100 meter sprint - 15 sec recovery
• 200 m - 30 sec recovery
• 400 m - 1:00 min recovery
• 600 m - 1:30 min ''
• 800 m - 2:00 min ''
• 600 m - 1:30 min ''
• 400 m - 1:00 min ''
• 200 m - 30 sec ''
• 100 m - 15 sec
• 5-10 min easy jogging

This is a great workout to help increase your short and middle distance running. If you want to increase the intensity, try shortening the recovery time. This morning, we never rested for more than a minute the entire workout. Give it a try!