That Running Guy's 500m Repeats

Workout - That Running Guy's 500m Repeats

• 15min @ 6'00''/km
• 10 lots of:
  • 500m @ 4'45''/km
  • 1min rest
• 10min @ 7'00''/km

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Intro: a summary of Running Training Vlog (TRACK SESSION) That Running Guy by That Running Guy. Plenty to learn in the full video. Here are the highlights and a workout you can take to the track right now. Watch the original for the rest.

Key points:

• Coming off a week off, Chris builds back with easy miles and lets his body dictate the effort rather than chasing splits.
• He’d aimed for 10 miles but ran a 10-km (6.2 mi) field run, noticing fatigue in the second half and scaling back to stay safe.
• The track repeats are his first serious session in over a year: 15 x 500 m (or 1 km) at hard effort, keeping average heart rate in the 143-148 bpm range.
• Read your body, take extra recovery when needed, and stay adaptable when life gets in the way (he had a medical appointment that week).
• Lessons: keep runs light after a layoff, skip max-effort sessions early on, and use teammates or training partners to push through.

Workout example:

1. Easy run: 4-5 miles at a conversational pace (no set target).
2. Track session: 15 x 500 m repeats.
   • Each 500 m at a strong but sustainable effort (about 5-10 seconds per lap faster than your 5K pace).
   • Average heart rate 143-148 bpm.
   • Between repeats, jog or walk for 30-60 seconds.
3. Cool-down: 1-2 miles easy jogging.

Closing note: try this blend of easy mileage and structured 500 m repeats this week. Tweak the paces with your pacing app and listen to your body.

References

• Running Training Vlog (TRACK SESSION) That Running Guy - YouTube (YouTube Video)