Easy Speed Foundation

Workout - Easy Speed Foundation

• 15min @ 6'30''/km
• 6 lots of:
  • 1.0km @ 5'45''/km
  • 3min rest
• 10min @ 6'30''/km

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Intro

Dan King’s Easy Speed Method (featured in The Run Experience) is worth exploring—here’s a summary to help you get started with the workout format today. Watch the full video for additional context and nuances.

Key Points

• Easy Speed combines extended low‑intensity intervals with short recovery jogs, keeping injury risk down while still building anaerobic capacity.
• During base phase, runners perform 6–8 × 1 km at marathon‑to‑half‑marathon pace with 400‑600 m easy recovery jogs between efforts.
• When racing season arrives, choose between 10 × 400 m at 10 km race pace (with 400 m recovery) or 14 × 200 m at 3 km race pace (with 200 m recovery), bookending each rep with a 10‑second walk.
• Cross‑training (cycling, walking, swimming) and strength work (1‑3 non‑running sessions weekly) support the speed work.
• Three additional strategies: regular uphill repeats strengthen the calves, prioritize recovery and nutrition as you age, and establish ambitious goals to fuel consistent training.

Workout Example

Base Phase Easy Speed (select one):

1. Begin with a 10‑15 min easy jog.
2. Run 6–8 repetitions of 1 km at marathon‑to‑half‑marathon pace (roughly 5:30–6:30 min/km for typical recreational runners).
3. Between repeats, jog 400–600 m at an easy tempo (approximately 8‑9 min/km).
4. Finish with a 10 min cool‑down jog.

Racing‑Season Speed (select one):

• Option A: Run 10 × 400 m at 10 km race pace (roughly 4:30 min/km) followed by a 400 m recovery jog, with a 10‑second walk bookending each interval.
• Option B: Run 14 × 200 m at 3 km race pace (roughly 3:45 min/km) followed by a 200 m recovery jog, with the same 10‑second walk before and after.

Closing Note

Test the Easy Speed format next week—use the Pacing app to dial in your effort levels, and you’ll notice gains in pace without taking on excess injury risk. Enjoy your running!

References

• Achieve Faster Times: Dan King’s Easy Speed Method Demystified for Runners - YouTube (YouTube Video)