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?