Achieve Faster Times: Dan King's Easy Speed Method Demystified for Runners - The Run Experience

Aug 13, 2025

Intro

This is a quick summary of “Achieve Faster Times: Dan King’s Easy Speed Method Demystified for Runners” from The Run Experience. It’s a great watch — we’re breaking it down so you can try the Easy Speed workout today. Be sure to check out the full video for all the details.

Key Points

Easy Speed blends low‑intensity long intervals with short recovery jogs, reducing injury risk while still providing anaerobic stimulus.
Base‑phase sessions: 6–8 × 1 km at marathon‑to‑half‑marathon pace with 400‑600 m recovery jogs.
Racing‑season sessions: either 10 × 400 m at 10 km race pace (400 m recovery) or 14 × 200 m at 3 km race pace (200 m recovery) plus a 10‑second walk before and after each rep.
Supplement with cross‑training (cycling, walking, swimming) and strength (1‑3 non‑running sessions per week).
Three extra hacks: weekly uphill work for calf strength, extra recovery (sleep, nutrition) as you age, and setting big goals to drive daily habits.

Workout Example

Base Phase Easy Speed (choose one):

Warm‑up 10‑15 min easy jog.
6–8 repetitions of 1 km at marathon‑to‑half‑marathon pace (≈ 5:30–6:30 min/km for most recreational runners).
Recovery jog 400–600 m (easy pace, ~8‑9 min/km) between repeats.
Cool‑down 10 min easy jog.

Racing‑Season Speed (pick one):

Option A: 10 × 400 m at 10 km race pace (≈ 4:30 min/km) with 400 m recovery jog, plus a 10‑second walk before and after each interval.
Option B: 14 × 200 m at 3 km race pace (≈ 3:45 min/km) with 200 m recovery jog, plus the same 10‑second walk before/after.

Closing Note

Give the Easy Speed method a try this week—adjust the paces to match your current training zones in the Pacing app, and watch your speed improve while staying injury‑free. Happy running!