Controlled Speed Builder

Workout - Controlled Speed Builder

• 10min @ 7'00''/km
• 4 lots of:
  • 1.0km @ 4'30''/km
  • 500m @ 6'30''/km
• 4 lots of:
  • 400m @ 5'00''/mi
  • 400m @ 7'00''/km
• 10min @ 7'00''/km

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Intro

Ben Parkes’ “PICKED UP AN INJURY.. abandoned session - running is TOUGH!” is a candid look at speed work and real-world setbacks. Here are the key takeaways so you can run the session. The full video has the context.

Key points

• The warm-up totaled 9 km, starting with 2 km easy before moving into speed work.
• The session was 4 × 1 km at 5K pace with 500 m jog recoveries, then 4 × 400 m with 400 m jog recoveries.
• When volume is high (around 100 mi per week), introduce speed gradually. Don’t pile on intensity early in the block.
• Midway through, a calf strain ended the session. A reminder that pain signals matter and recovery (rest, compression, medical attention if needed) comes first.

Workout example

Warm-up: 9 km total (e.g., 2 km easy + 7 km at a comfortable pace).

Speed set 1

• 1 km at 5K pace
• 500 m easy jog
• Repeat 4 times

Speed set 2

• 400 m at faster interval pace
• 400 m easy jog
• Repeat 4 times

Keep efforts controlled. Your first rep shouldn’t be the fastest. Ben’s 1 km was ~3:09.

Closing note

Try this workout, set paces in the Pacing app to your fitness, and log it. Watch how your body feels.

References

• PICKED UP AN INJURY.. abandoned session - running is TOUGH! - YouTube (YouTube Video)