Improve your RUNNING SPEED with this TRACK WORKOUT (painful) - Ben Is Running

Intro: This is a quick summary of Improve your RUNNING SPEED with this TRACK WORKOUT (painful) from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• The session focuses on short, high‑intensity intervals (600 m, 500 m, 100 m, 400 m, 200 m) with very short recoveries, creating a brutal lactic‑acid stimulus ideal for 800‑1500 m speed.
• Warm‑up: 3 km easy run on the fields before hitting the track.
• Target paces are specific to each interval (see workout below). Adjust slightly for wind or personal fitness.
• Use spikes for better traction on short distances; the video’s author used “dragonfly” spikes.
• Recovery tips: use quick 30‑second recoveries between short reps, and longer 5‑6‑minute recoveries after the longer intervals.
• For 5‑10 k runners, this type of anaerobic session is recommended once every 3 weeks to boost speed while maintaining aerobic base.
• Post‑session recovery: applying CBD or similar can help hamstring tightness after tough lactic work.

Workout Example:

Warm‑up: 3 km easy run (field) – easy pace

1. 600 m @ 1:27 (target) – 6‑minute jog recovery
2. 500 m @ 72‑73 s
   30‑sec jog
   100 m @ ~14 s
   5‑minute jog recovery
3. 400 m @ 57‑58 s (max effort)
   30‑sec jog
   200 m final (all‑out) – time not prescribed

Feel free to adjust the paces (e.g., add 1‑2 seconds slower if windy) and keep the recovery times as listed for the intended lactic effect.

Closing Note: Give this brutal but rewarding track session a try—tweak the paces to fit your own recent race times using the Pacing app, and enjoy the speed boost. Keep up the training, and remember you can always customise the intervals for your own goals. Happy running!

References

• Improve your RUNNING SPEED with this TRACK WORKOUT (painful) - YouTube (YouTube Video)

Workout - 800/1500m Lactic Speed Session

• 3.0km @ 6'00''/km
• 5 lots of:
  • 50m @ 2'20''/km
• 600m @ 2'25''/km
• 6min rest
• 500m @ 2'24''/km
• 30s rest
• 100m @ 2'20''/km
• 5min rest
• 400m @ 2'22''/km
• 30s rest
• 200m @ 2'10''/km
• 1.8km @ 8'00''/km

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