I Tried This Olympic Runner’s Best Speed Session - This Messy Happy

Quick summary of I Tried This Olympic Runner’s Best Speed Session from This Messy Happy

This is a concise summary of the video – check out the full episode for the complete story and all the on‑track fun!

Key points

• The workout is a short, punchy speed session (4‑3‑2 repeats) that can be done by beginners up to seasoned racers.
• Use your 1500 m race pace for the 400 m and your 5 K race pace for the 300 m; the 200 m can be a touch faster than your 5 K pace.
• Rest 90 seconds between each repeat and 2‑3 minutes between sets.
• Do 3–4 sets of the 400‑300‑200 ladder; total running volume is only about 6‑7 km (including warm‑up and cool‑down).
• Ideal for the weeks between marathon blocks when you want a speed boost without piling on mileage.

Workout example

Warm‑up: 1‑2 km easy + dynamic drills (skips, high‑knees, etc.)

Set (repeat 3‑4 times):
  • 400 m @ 1500 m race pace   → 90 s rest
  • 300 m @ 5 K race pace      → 90 s rest
  • 200 m @ slightly faster than 5 K pace → 90 s rest
Rest between sets: 2‑3 min (Rory suggests 2‑3 min; the video used ~3 min)

Cool‑down: 1 km easy + stretching

*Adjust the paces to match your own recent race times; the goal is to run each interval hard but controlled, not an all‑out sprint.

Practical tips

• Warm‑up properly – the video stresses skips and dynamic drills to prime the legs.
• Gauge effort by feel – if you’re unsure of your exact 1500 m or 5 K pace, run a recent time trial and calculate the per‑meter pace.
• Keep the rest strict – the short 90 s breaks keep the workout “sharp” and give you a clear sense of fatigue building.
• Run with friends – having teammates to push you makes the session more doable and safer.

Closing note

Give this 4‑3‑2 speed ladder a try this week and feel the “bang‑for‑your‑buck” boost in leg turnover. You can easily tweak the paces in the Pacing app to fit your own recent race numbers. Have fun, stay safe, and keep chasing those faster miles!

Remember to watch the full video on This Messy Happy for the behind‑the‑scenes moments and the host’s personal reflections.

References

• I Tried This Olympic Runner’s Best Speed Session - YouTube (YouTube Video)

Workout - Olympic 4-3-2 Speed Ladder

• 10min @ 6'00''/km
• 3 lots of:
  • 400m @ 4'30''/km
  • 1min 30s rest
  • 300m @ 5'00''/km
  • 1min 30s rest
  • 200m @ 4'45''/km
  • 3min rest
• 5min @ 6'00''/km

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