After tweeting this morning about crushing my early morning speed session (oh, I'm so modest) @katienycgrl replied saying she could use a new workout, could I share mine?
A normal ladder workout will go something like this 1,2,3,2,1,2,3,2,1. Looks confusing, but just think of it as running up and down a ladder. When you get to your 3 minute interval, you go back down to 1, and then you go back up the ladder to 3. (Though I actually did write it down along with my goal paces this morning, because I wasn't positive that at 6:30 am I'd actually remember it) This workout adds up to about 35 minutes, including your rest time.
There is a little trick to this workout, though. Each interval has a different pace, 1 being the fastest, and 3 being the "slowest." For me, my 1 minute interval was around my 5k pace. Add 15 seconds for my 2 minute interval (9:15), and another 15 seconds for my 3 minute interval (9:30)
So there you have it! A quick a painful workout, perfect for a Tuesday morning.
More about my coach, Speedy (aka Josh Maio):
According to the histories, he has nearly 20-years coaching experience, beginning as a youth basketball and soccer coach. As he lost his taste for sports with extraneous pieces of apparatus, he returned to a sport of true athletic prowess where, in high school and college, Speedy earned his moniker racing the 400m, 4 x 400m and 800m distances. In 2005, after a brief hiatus, Speedy found himself stealthily running amongst the galloping hoards of New York City culminating in his first marathon in 2006. Two years later, in addition to training for a 3:00 Boston marathon, he successfully coached the 35 member Race With Purpose team to triumphant finishes for the Chicago, Marine Corps, New York, and/or Philadelphia marathons, including numerous of Boston qualifiers. In December 2011, he finished 28th overall in the Las Vegas Marathon finishing in 2:50:29.
You can hunt him down by visiting www.teamsasquatch.com