Speed Ladder Track Session: 100/200/400/800m Mixed Repeats for Triathlon Run Speed

Session Overview

This advanced 60-minute track session hits every energy system in a single workout by cycling through 100m, 200m, 400m and 800m repetitions in a structured ladder format. You will develop raw speed, lactate tolerance, aerobic power and race-pace running economy in one demanding session — ideal for triathletes with a solid run base looking to sharpen their performance across all race distances.

What You’ll Need

• 400m athletics track (or measured flat road loop)
• GPS watch or stopwatch for interval timing
• Flat, lightweight running shoes or carbon race shoes for the sprint reps
• Water bottle at the side of the track

Warm-Up (12 minutes)

Begin with 800m of easy jogging at RPE 3/10 to raise body temperature. Follow with 5 minutes of dynamic drills: high knees, heel flicks, lateral skips, A-skips and B-skips. Finish with 4 x 100m strides at 85% effort with a 60-second walk recovery, progressing the pace from stride to stride.

Main Set

The session runs through three full ladders. Each ladder consists of one 100m, one 200m, one 400m, and one 800m rep. The shorter the rep, the faster the pace — 100m reps are near sprint effort, 800m reps are race-pace effort. Recovery between reps within a ladder is the distance jogged at easy pace. Recovery between ladders is 3 minutes of walking or slow jogging.

• 100m: 95–98% effort — sprint mechanics, drive phase, maximum leg turnover. Walk 100m recovery.
• 200m: 90–95% effort — controlled speed, lean in from the ankles not the waist. Jog 200m recovery.
• 400m: 85–90% effort — 5km race pace or slightly faster. Jog 400m recovery.
• 800m: 80–85% effort — 10km race pace to just above 5km pace. Walk or jog 400m recovery, then 3-minute rest before the next ladder.
• Repeat for 3 ladders total.

Cool-Down (8 minutes)

Two easy laps of the track at RPE 2/10, then 5 minutes of static stretching focusing on the hamstrings, hip flexors, calves and IT band. Your legs will feel the session for 24–48 hours — this is normal and indicates a productive training stress.

Coaching Notes

• Complete this session no more than once per week — it carries a significant recovery cost. Pair it with an easy Zone 2 bike the following day.
• The 100m reps should feel genuinely fast — if the last 100m of Ladder 3 is not noticeably different from an easy run, your pacing is too conservative.
• To make it easier: reduce to 2 ladders and use only 200m, 400m and 800m (skip the 100m sprints until your speed base improves).
• To make it harder: extend to 4 ladders, or add a descending ladder (800m → 400m → 200m → 100m) as a fourth set for experienced athletes.
• Target RPE on the 800m reps: 8/10 — you should be breathing hard but maintaining form throughout.