Matthew's Fasted Speed Ladder

Workout - Matthew's Fasted Speed Ladder

• 10min @ 7'00''/km
• 3 lots of:
  • 800m @ 4'00''/km
  • 2min rest
  • 600m @ 3'45''/km
  • 2min rest
  • 400m @ 3'06''/km
  • 4min rest
• 5min @ 7'00''/km

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Intro

Matthew Choi’s FULL DAY OF EATING AS A MARATHONER walks through what he eats during marathon training. Here are the main takeaways from his meals and fueling. Watch the full video for the complete picture.

Key points

• Fasted training: most mornings Matt runs on an empty stomach, then fuels with Athletic Greens, HVMN ketone shots, and electrolytes before 6 miles on the track (800m, 600m, and 400m repeats).
• Post-run meal: around 10:30–11 am he eats a big egg dish with 4–5 pasture-raised eggs cooked with sausage, peppers, mushrooms, and avocado in extra-virgin olive oil, plus black coffee.
• Whole foods: meals are built around single-ingredient foods like eggs, avocado, mushrooms, peppers, and sprouted Ezekiel bread.
• Afternoon smoothie: frozen berries, spinach, dates, protein powder, honey, cinnamon, lion’s mane, peanut butter, and milk. About 40g protein and 500 calories.
• Dinner: on busier days he grabs a Chipotle bowl with rice, beans, chicken or steak, pico, corn, sour cream, cheese, and Tabasco.
• Kitchen habits: cook eggs at medium heat, season just before serving, add a splash of apple cider vinegar to avocado toast, and keep meals adaptable when life gets hectic.

Workout example

• Morning run: 6 miles on the track with 800m, 600m, and 400m repeats on an empty stomach.
• Pre-run fuel: Athletic Greens, ketone shots, and electrolytes (optional).
• Post-run meal: 4–5 eggs with 2–3 oz sausage, ½ cup peppers, ½ cup mushrooms, ½ avocado, 1 tbsp extra-virgin olive oil, and black coffee.
• Snack: mixed-berry protein smoothie with 40g protein and around 500 calories.
• Dinner (flexible): Chipotle bowl with rice, beans, your choice of protein, veggies, and Tabasco.

Closing note

Try this alongside your own workouts. Scale portions and effort with your Pacing app to match your plan.

References

• FULL DAY OF EATING AS A MARATHONER - YouTube (YouTube Video)