The Priming Principle Intervals

Workout - The Priming Principle Intervals

• 20min @ 5'30''/km
• 2 lots of:
  • 30s @ 4'30''/km
  • 1min rest
• 10 lots of:
  • 3min @ 4'30''/km
  • 1min rest
• 12min @ 5'30''/km

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Intro: Lee Grantham’s How to Be a Faster Runner with This One Simple Change covers a warm-up strategy. The core points are below so you can try it immediately. The full video has more depth.

Key points:

• Priming the system during the warm-up shields HR from the shock of starting the first interval hard.
• Conventional interval sessions (like 20 × 1 min with 60 s rest) lose the first 2 to 3 reps to the adjustment phase.
• Two quick 50%-intensity efforts at the end of the warm-up (30 s each, paced to match your target interval work) eliminate the settling-in period, steady recovery between reps, and yield at least a 5% boost in performance.
• Running harder intervals carries over to your steady and recovery days, which lifts the whole week’s training.

Workout example:

1. Warm-up: 1 to 2 mi easy + dynamic drills.
2. Prime bursts: after the warm-up, 2 × 30 seconds at the speed you’ll hold for your initial interval efforts (about 50% of the interval effort).
3. Main interval set: 10 × 3 min hard with 60 s easy jog/recovery (or 20 × 1 min if you prefer).
4. Cool-down: 1 mi easy.

Closing note: try this warm-up addition in your next session and notice how much smoother the intervals become. Adjust paces and times in the Pacing app.

References

• How to Be a Faster Runner with This One Simple Change - YouTube (YouTube Video)