Speed Training - Ladder questions?

Question

Yesterday I did a "ladder" speed workout consisting of 400m, 800, 1200, 800, 400 with a 400m walk in between each run. (I just started running frequently a couple months ago after being out of shape for years so all the times are much slower than they were in high school) My times were 1:38, 3:40, 6:01, 3:50, and 1:39. I felt that the top of the ladder - the 1200 - was a little slow. It felt more like a 5k race pace than anything else.

Is it normal for the "top" of a ladder workout to slow down by this much? Or should I save myself a little bit at the beginning so I can push harder at the top?

Answer 1

it is best to run each step at about the same effort, which means that going up you are a little conservative so when you are coming down you are running the same times.

Since you have not run for awhile don't worry about your speed for a couple of weeks.

You will find yourself as your conditioning improves, then you can push the pace.

Answer 2

Try to save yourself at the beginning, it's better.

Answer 3

ladder workouts dont do anything but get you tired, they arent conditioning workouts...they dont improve your fitness level