Easy Speed Foundation

Workout - Easy Speed Foundation

• 15min @ 6'30''/km
• 6 lots of:
  • 1.0km @ 5'45''/km
  • 3min rest
• 10min @ 6'30''/km

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Intro

Dan King’s Easy Speed Method (on The Run Experience) is worth exploring. Here’s a summary so you can try the format today; watch the full video for the rest.

Key points

• Easy Speed pairs longer low-intensity intervals with short recovery jogs. It keeps injury risk down while building anaerobic capacity.
• Base phase: 6-8 x 1 km at marathon-to-half-marathon pace with 400-600 m easy recovery jogs.
• Racing season: 10 x 400 m at 10 km race pace (with 400 m recovery), or 14 x 200 m at 3 km race pace (with 200 m recovery). Bookend each rep with a 10-second walk.
• Support work: cross-training (cycling, walking, swimming) and 1-3 non-running strength sessions per week.
• Other strategies: regular uphill repeats for calf strength, more recovery and nutrition as you age, and ambitious goals to fuel consistent training.

Workout

Base phase Easy Speed:

1. 10-15 min easy jog.
2. 6-8 reps of 1 km at marathon-to-half-marathon pace (around 5:30-6:30 min/km for most recreational runners).
3. Between reps, jog 400-600 m easy (around 8-9 min/km).
4. 10 min cool-down jog.

Racing-season speed (pick one):

• Option A: 10 x 400 m at 10 km race pace (around 4:30 min/km), 400 m recovery jog. 10-second walk before and after each rep.
• Option B: 14 x 200 m at 3 km race pace (around 3:45 min/km), 200 m recovery jog. Same 10-second walk before and after.

Closing note

Try the Easy Speed format next week and use the Pacing app to dial in effort. You can build pace without too much injury risk.

References

• Achieve Faster Times: Dan King’s Easy Speed Method Demystified for Runners - YouTube (YouTube Video)