The descending ladder workout has been often used by professional marathon runners to train their bodies for the rigors of the traditional 5k and 10k marathon racing events.
Unlike half and regular marathons which will observe the contestants resting fatigue during the latter mile portion of the run, the 5 and 10k racing events are much more demanding and taxing on the contestant when approaching the concluding miles of the race.
Many professional runners have testified to the locking up of their legs, shortening of their strides and intense strain on their quads as the tension within their upper body increases in the final thirds of the race in their attempts to match the pace of the runner in front. Contrary to many beliefs this feeling is a direct testimony to the runner maintaining the correct form and technique of creating a burst of energy within the muscles as the individual approaches the final section of the race. Professional athletes have often trained their bodies to slow their energy burn to effectively respond to the challenges presented during the race by implementing what is often referred to as the descending ladder workout.
The descending ladder workout will generally begin with the person performing a warm-up activity for a period of no more than twenty minutes of light cardio jogging followed by a about six twenty second strides at a higher frequency to effectively stimulate the muscles for the training.
The descending ladder workout will typically include a recovery period in-between each step as a light cardio jogging activity for a period recognizing half the time allotted for the prior interval resulting in a period of two minutes and thirty seconds for the five minute pickup etc.
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