Ever heard of the "ladder series"? No, it is not up and down stairs with series like you're on the track, but to alternate longer runs with shorter. We tell you the "hang of"
ABOVE AND BELOW
ladder series can be of any length, it is immaterial that are long or short. Also called "in pyramids." We will see several short ejemplos.Series: 600 meters + 500 meters + 400 meters + 300 meters + 200 meters, recovered within 2 minutes + 1:45 + 1:30 + 1:15 + 1:00 + 45 seconds. This sequence may be repeated, for example, three times, resting between each bloque.Series five minutes long, 4,000 meters + 3,000 m + 2,000 meters + 1,000 meters, recovered 5 minutes + 4 minutes + 3 + 2 Mintos minutes. This block, of course only do once, and is ideal when preparing evidence maratón.Si marathon or half-steps you want to make long format series an example would be: 2000 meters & 1000 meters + 500 meters, recovering 3 minutes, 2 minutes and a minute respectively. This could repeat the sequence, for example, twice if we are preparing 10 kilómeros cars and three if we are in a period where we have set a target maratón.Una half last possibility is that you make these series of "bottom up", ie starting with the shorter series and ending the longest. Us advise you to do "top down", ie starting with the longest distance and ending with those who prefer more corta.Hay seies also make "pairs", or what is, following the previous example , twice running first 2,000 meters, then twice more than 1,000 meters, and finally 500 metros.Como twice you see, to taste, colors ... Oh, and one last detail: the recoveries can vary them depending on the test you want to make, the longer competition in perspective, the shorter should be the recovery.
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