Foundational Speed Builder

Workout - Foundational Speed Builder

• 10min @ 8'00''/km
• 5 lots of:
  • 400m @ 5'00''/km
  • 1min rest
• 5min @ 8'00''/km

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Lee Grantham covers rest and recovery for runners in this video. Here’s a condensed breakdown with a workout to start today. Watch the full version for the complete picture.

Key points:

• Super-compensation: gradually increase training stress (like 400 m repeats) so your body adapts stronger without injury.
• Weekly structure: put intervals mid-week (Wednesday) and a long run on the weekend, with easy recovery days in between.
• Recovery pillars: eight hours of sleep, solid nutrition, hydration, and lower stress.
• Training progression: start with 5 × 400 m (60s work, 60s recovery), add 1-2 reps a week up to 8-10 total, then pull back every third week to refresh.

Workout example:

1. Wednesday interval: 10 × 5 minutes at race pace, ideally on similar terrain to your upcoming event.
2. 400 m repeats: start with 5 × 400 m (60s hard, 60s recovery). Add 1-2 reps each week, up to 8-10 total before easing off.
3. Sunday long run: build aerobic base over distance, matching race terrain (rolling hills, flats, etc.).
4. Recovery days: cycling, walking, or an easy 8-10 km run at conversational effort. Sleep, nutrition, hydration.

Closing note: Try these workouts, set your paces in the Pacing app to your current fitness, and you’ll feel the improvements quickly.

References

• Why Rest and Recovery is CRUCIAL for Runners - YouTube (YouTube Video)