Rock n Road Runners Thursday Intervals: PLoS One Ascending Sprint Ladders

This is a 60 minute session focused on building strength, stamina, power and speed through interval-based training.

The session is lead by our fully-qualified run coaches Dan, Rik and/or George. The 60 minutes include a thorough warm up consisting of easy running, mobilisation work, dynamic stretching, drills and strides. This warm up also focuses on improving various aspects of run technique, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience, ability or goals. The coaches are on hand throughout to answer questions or help you tailor the session to suit your own ability.

The main set is usually interval-based, meaning that there is some faster-paced running for a set time or distance, interspersed with recovery which is either easy jogging, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology, such as our pace at Lactate Threshold, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry, you don’t need to know what all these things mean!)

These sessions are also individualised for each attendee. We often carry out 3k and 5k time trials for regular attendees (or use a recent race result) to ascertain individual paces for different running intensities. This allows you to run at the right effort and avoid overexerting and overtraining. Unsure? – Just ask the coach.

The first session is free and all subsequent sessions are £5, unless you are a member of the Rock n Road Runners run club and then it’s always free. If you would like to join the club click here or email rocknroadrunnersclub@gmail.com for more info.

THIS WEEKS SESSION

Workout: PLoS One Ascending Sprint Ladders
Goal: This session focuses on priming your anaerobic energy system whilst helping you maintain your vo2max

Warm-Up:
2-3 minutes easy jog
dynamic stretching and running drills
3-4 strides building in pace to 90%

Main Set:
You’ll be alternating between very hard efforts and recovery jogs at a 1:3 work to rest ratio, with no stopping during the workout. The intensity should be controlled but near maximal on the fast intervals and an easy jog/fast walk during recovery.
6 sets of
15 sec sprint / 45 secs easy jog recovery (or fast walk)
30 sec sprint / 90 secs easy jog recovery (or fast walk)
45 sec sprint / 135 secs easy jog recovery (or fast walk)
repeat

Pacing Tips:
Aim to run the fast sections at around 90-95% effort, focusing on maintaining good form.
The recovery jogs should be slow enough to catch your breath but keep moving.

Notes:
This workout is 36 minutes of continuous running. All the efforts should be run at near maximal effort for the entire length of time, so don’t hold back, the idea is to elevate heart rate and spike blood lactate levels, and also stress the musculoskeletal system.