When you begin trying to increase your speed, it’s easy to feel overwhelmed. Downloading a training plan or reading about different workouts to try is like hearing someone speak a different language.

400 meter sprint? Threshold pace? VO2 max?

It’s easy to feel overwhelmed when trying to find running workouts that will fit into your weekly routine. Workouts that involve technical terms or intricate programming of your GPS watch often feel like they require more work than they might be worth.

That’s why I love the simplicity of running ladder workouts.

Ladder workouts are incredibly versatile – they can be completed anywhere. Run ladders on the track, outside or on the treadmill. And best of all, ladder workouts are a great way to quickly increase your speed.

Related: The 3 Best Running Workouts to Increase Speed

These running workouts are structured just like a ladder: each portion gradually increases or decreases. You can choose to increase speed or distance as you go – or both.

Ladder workouts can easily be adapted for every runner – whether you’re a beginner or an elite. Simply choose to increase your speed throughout your run, running each pace for a designated amount of time or laps around the track. The speeds and distances you run are up to you.

Ladder workouts are great for the track because you can easily add on laps with each new portion to increase your distance. On the treadmill, simply increase your speed after a set distance, or base each portion on time when running outside.

So how do you create a ladder workout?

The general structure of a ladder workout involves various portions, increasing in distance and/or pace with each new portion.

You can choose to simply increase your distance and/or pace throughout each portion of the workout, or increase to a peak and then decrease afterwards until the end

To create your own ladder workout, simply follow this structure:

Warm Up:

___ distance or time @ easy pace

Ascending Ladder:

___ distance or time @ ___ pace

___ increased distance or time @ ___ increased pace

…. Continue increasing until the end

OR

Full Ladder:

___ distance or time @ ___ pace

___ increased distance or time @ ___ increased pace

….. Continue increasing until you reach the peak

___ decreased distance or time @ ___ decreased pace

…. Continue decreasing until you return to your starting distance and pace

Cool Down:

___ distance or time @ easy pace

You can choose to increase distance by miles or laps around the track, or increase time in increments of minutes.

Check out these two simple speed ladder workouts!

2 Ladder Workouts to Increase Your Speed

Here are two great workouts to get you started – one track ladder workout and one outdoor ladder workout. On the track, 400 meters is equivalent to one lap around. Each portion of the track ladder workout (after the warm up) increases in distance by adding one lap until the peak. After the peak, one lap is taken away with each portion. The outdoor ladder workout is based solely on time, increasing time with each portion.

You’ll notice that as distance increases, pace and effort do as well. If you don’t know your half marathon, 10k or 5k paces, you can simply increase your pace with each new portion until you reach the peak – after which you’ll gradually decrease your pace.

5 Mile Track Ladder Workout

Warm Up:

• 800 meter @ easy run pace

Ladder:

• 400 meter @ half marathon pace
• 800 meter @ 10k pace
• 1200 meter @ 5k pace
• 1600 meter @ 1 mile pace
• 1200 meter @ 5k pace
• 800 meter @ 10k pace
• 400 meter @ half marathon pace

Cool Down:

• 800 meter @ easy run pace

40 Minute Ladder Workout

Warm Up:

• 5 minutes @ easy run pace

Ladder:

• 5 minutes @ half marathon pace
• 10 minutes @ 10k pace
• 15 minutes @ 5k pace

Cool Down:

• 5 minutes @ easy run pace

Running ladder workouts are a great option for runners of all kind. You can use them to increase fitness as you are just beginning, or keep you in shape for the Olympic Trials. Ladder workouts are a great addition to any training plan, regardless of distance or goal pace.

Try incorporating a ladder into one of your regular, week day runs. With ladder workouts, there’s no need to study running terminology or program your watch – just head out and get started. Increase your speed easily with these running ladder workouts!

More running workouts:

• Fartlek Training: Speed Workout Ideas for Runners
• The 3 Best Running Workouts to Increase Speed
• 1 Minute Running Interval Workout
• Increase Your Speed: The Best 30 Minute Interval Run