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’ video “PICKED UP AN INJURY.. abandoned session - running is TOUGH!” offers a candid look at speed work with real-world challenges. Below we’ve summarized the key takeaways so you can replicate this session. Watch the full video for additional context and nuance.

Key Points

• The warm‑up totaled 9 km, starting with an easy 2 km before progressing into the speed work.
• The session featured 4 × 1 km intervals at target 5K pace, separated by 500 m jog recoveries, then 4 × 400 m intervals with 400 m jog recoveries.
• Ben stresses that when volume runs high (around 100 mi per week), speed should be introduced gradually to avoid piling on too much intensity early in the block.
• Midway through, a calf strain brought the session to an end—a reminder that recognizing pain signals matters, 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 @ target 5K‑race pace
• 500 m easy jog
• Repeat 4 times

Speed Set 2:

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

Keep efforts controlled—your first rep shouldn’t be your fastest. Ben’s 1 km clocked ~3:09 as a reference point.

Closing Note

Try this workout yourself, dial in the paces to your fitness level, and log it in the Pacing app to refine your interval work. Stay mindful of how your body feels, trust the process, and keep pushing forward. 🚀

References

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