Getting Ready With A New Speed Ladder Interval Routine
The last race on my calendar for 2013 is the U.S.Track and Field 12K next weekend, which is part of the U.S. National Road Racing Championships. It’s an inaugural race, which always can be risky, but since Pacers is involved I am holding out hope for a good event.
The race runs through Alexandria, Virginia on an unusual course, so I’ve been studying the USTAF 12K route to get oriented.
Yikes! That’s a lot of loops and turns. I hope they are all well-marked!
After finishing strong at the Army Ten Miler, I’ve done a few speed workouts to stay in shape for this race. Two weeks ago I did speed intervals on the treadmill, last week I did a tempo run (4 miles, with 2 miles at an 8:30 min/mile pace), and yesterday I did another round of this speed interval ladder workout on the treadmill.
I set the treadmill for a 45 minute “manual” program. After a 10 minute warm-up, I did this interval ladder at incline level 0.5, holding the speed intervals for 2 minutes and the recovery intervals for 1 minute. I do the middle three intervals (6.7, 6.9, 7.1 mph) twice before moving on to the next one, so the total ladder time is 30 minutes. That leaves me 5 minutes to cool down before my program ends with its own walking cool down.
Have you ever taken a wrong turn during a race?
Are you wary of inaugural races or do you like to part of the “first” event?
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I am definitely weary of inagural races after being burned before twice, I hope this race is a great one! Can’t wait to hear your recap!
Good luck this weekend. I hope the course is marked well. Nice treadmill workout. You sound like you’re in perfect readiness for this weekend. I’ve heard the Pacers name mentioned often, I hope they’re ready. Good luck!
I have a reoccurring dream about getting lost on a race course! I’m sure everything will be awesome at your race, good luck!
I hope that the course is well marked!!!
12K – is it 7 miles? I’ve never done a 12K.
Good luck!!!
Looks like a great ladder workout! I’ve done inaugural races before and they’ve gone mostly smoothly. I hope it goes well!
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You’re doing an awesome job. I always find working out on the treadmill a challenge. How do you stay motivated?