Running Workouts for Beginners - Matthew Choi

Aug 13, 2025

Intro: This is a quick summary of Running Workouts for Beginners from Matthew Choi. It’s a great watch — we’re breaking it down so you can try the workouts today. Be sure to check out the full video for all the details.

Key Points:

80/20 rule: 80 % of your runs should be easy‑pace (zone 2, ~130‑145 BPM, conversational) to build your aerobic base; the remaining 20 % should be speed‑focused work.
Fart‑lek (speed‑play): Short bursts (e.g., 30 seconds hard, 1 minute easy) sprinkled into easy runs; use landmarks if you don’t have a watch.
Track repeats: 400 m, 800 m, 1‑k‑m or mile repeats at race or marathon pace to develop anaerobic capacity and confidence.
Tempo/threshold runs: Hold marathon or race pace for a sustained effort (e.g., 5 mi at marathon pace) to improve lactate threshold.
Recovery runs: Short, slower runs after hard sessions to boost blood flow and speed up recovery.
Long runs: Weekly long run at easy pace to accumulate mileage; can include marathon‑pace segments (e.g., 3 mi fast / 1 mi easy) to build confidence for race distance.

Workout Example:

Monday: Easy Pace 5 mi (zone 2, talkable)
Tuesday: Fart‑lek – 2 mi total, 30 s fast / 1 min easy, repeat 6‑8 times
Wednesday: Recovery Run 3 mi very easy
Thursday: Track repeats – 6 × 400 m at 5K race pace, 2 min jog recovery
Friday: Rest or cross‑train
Saturday: Long Run 12‑15 mi easy, include 3 mi @ marathon pace in the middle
Sunday: Recovery Run 4 mi very easy

Adjust distances and paces to match your own fitness level using the Pacing app.

Closing Note: Give these workouts a try this week, tweak the paces to fit your current fitness, and watch your confidence and speed grow. Happy running—customise the workouts in the Pacing app and enjoy the progress!