Mile Tempo & Track Ladder

Session

1 Mile / 3x 400m / 2x 600m / 1200m / 2x 600m / 3x 400m

Workout breakdown

10 minute warmup / 1 Mile @ tempo / 2 minute recovery / 3x 400m @ interval (90s recovery) / 2 minute recovery / 2x 600m @ interval (90s recovery) / 2 minute recovery / 1200m @ threshold / 2 minute recovery / 2x 600m @ interval (90s recovery) / 2 minute recovery / 3x 400m @ interval (90s recovery) / 10 minute cool down.

Recovery

90s between reps | 2 minutes between sets.

Training paces

• 1 Mile at tempo
• 6x 400m at interval
• 4x 600m at interval
• 1200m at threshold