Winter Speed Test

Workout - Winter Speed Test

• 10min @ 6'00''/km
• 5 lots of:
  • 800m @ 3'45''/km
  • 2min rest
• 2.0km @ 6'00''/km
• 5min @ 7'00''/km

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Intro: This summary covers I Did A 30 Day Challenge and THIS Is What Happened! from The Run Experience. The training structure is outlined below so you can start this week. Watch the full video for the details.

Key points

• A 30-day program mixing daily easy runs, interval and speed work, form drills, and strength-mobility training.
• No rest days. Easy runs stay at 4–5 km to build and maintain the habit.
• Weekly volume reaches 85–100 km (~52–62 mi), with higher mileage on easy and interval days.
• The program opens with a 30-minute time trial (~6.7 km) and closes with another (~6.9 km) to track improvement.
• Strength work (hollow-body holds and push-ups) doubled over 30 days.

Workout example

• Day 1 (test): 30-minute run at a hard but sustainable effort (~6.7 km). Then 30 s hollow-body hold, 10 push-ups.

Typical week (km)

• Mon: Easy 8 km at conversational pace.
• Tue: Interval, 5 x 800 m at 5K effort, 2 min jog recovery; finish with 2 km easy.
• Wed: Form drill (30 min) + core circuit (hollow holds, push-ups).
• Thu: Easy 10 km.
• Fri: Strength session outdoors, 3 x 30 s hollow holds, 15 push-ups, plus 5 km easy run.
• Sat: Long run 15 km, mix of steady and a few 1 km pickups.
• Sun: Very easy 4–5 km to keep the body moving.

All distances in kilometres. Adjust paces to your current fitness; “easy” should feel comfortable, “interval” should be challenging but sustainable for the set distance.

Closing note: Run through this 30-day program, customizing mileage and interval paces. Log everything in the Pacing app.

References

• I Did A 30 Day Challenge and THIS Is What Happened!🤯 - YouTube (YouTube Video)