Speed Booster Intervals

Workout - Speed Booster Intervals

• 10min @ 10'30''/km
• 20 lots of:
  • 1min @ 6'40''/km
  • 1min @ 10'30''/km
• 10min @ 10'30''/km

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Lee Grantham’s How to Get 20% Faster with This Simple Training Method is worth watching. The key points are summarized below so you can use these workouts right away. Watch the full video for complete details.

Key points

• A three-run weekly framework underpins this plan: Wednesday intervals, Sunday long runs, and Friday recovery. This consistency drives progress and forms the foundation discussed in mastering consistent, personalized running plans: from volume building to recovery.

• Recovery sessions stay short and gentle, 30-35 minutes at roughly 11 min/km. The aim is active movement without stress, so track time rather than kilometers.

• Build endurance through the long run. Start with 5 km at an easy pace, then add about 10% each week, with a step-back week every fourth week to avoid overtraining. This steady work is central to mastering the aerobic base, which is how smart pacing fuels faster 10Ks, half-marathons, and beyond. For more ambitious goals, see mastering ultra-running: elite pacing strategies and training insights.

• Speed work centers on 20 x 1-minute repeats at roughly 20% faster than your baseline 8 min/km (around 6:40/km), with 60 seconds of recovery jog between efforts.

• As fitness increases, progress the interval session: advance from 20 x 1-min to 10 x 2-min, then to 5 x 4-min repeats, holding the same target pace.

• Configure your target paces and monitor time-based reps through the Pacing app.

Workout example

1. Recovery run (Friday): 30 minutes at an easy 11 min/km pace.
2. Interval session (Wednesday): 20 x 1-minute repeats at approximately 6:40/km, 1 minute of recovery jog between efforts (about 20 minutes total).
3. Long run (Sunday): start with 5 km at a comfortable pace, add roughly 10% weekly, maintain effort around 10-12 min/km.

Progression: After 2-3 weeks, move to 10 x 2-minute intervals at the same pace, then advance to 5 x 4-minute repeats.

Closing note

Run the 20 x 1-minute interval session this week and set your Pacing app paces to match your current fitness. Keep the approach simple and stay with it. Consistency is where the gains come from.

References

• How to Get 20% Faster with This Simple Training Method - YouTube (YouTube Video)