Spartan Lap Ladders

Either you run the day or the day runs you.
– Jim Rohn

So get moving!

Hard, fast intervals followed by short recovery periods are a surefire way to build your top speed.

Don’t forget to warm-up well for a speed workout like this. You should be in full sweat before beginning. For a warm-up, jog for 10-15 minutes, incorporating 3-6 short accelerations (15-20 seconds) to full speed.

Main Set:
400 meters (1 lap)
2 minutes rest
800 meters (2 laps)
2 minutes rest
1200 meters(3 laps)
2 minutes recovery

10-30 burpees

Sprint: x1
Super: x2
Beast: x3


You can approximate this workout on the street by doing 1/4, 1/2, and 3/4 mile intervals.

Jason Jaksetic

Jason is a Lifestyle Editor at Spartan Race and a member of the Spartan SGX coaching team.

Jason Jaksetic - Fitness Blogger - Spartan Race

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