Progression + Speed Change

This ladder is designed to help you progress into faster paces as distance shortens, building both control and confidence as you shift gears.

We’ll start with short strides to warm up the legs, then move through a descending ladder, allowing you to gradually increase intensity while maintaining form.

Workout:
• Warm-up + strides (full recovery)
• 800m (400m recovery)
• 400m (200m recovery)
• 200m (200m recovery)
• Cool down
The goal is smooth progression, not forcing the pace, but building into it.

Office Hours is designed for Inner Lane athletes and open to everyone.
We’ll bring the coffee and snacks; you bring the willingness to show up and do the work.

See you Thursday!