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 you can start today. Watch the full version for the complete picture.
Key Points:
- Super-compensation: Gradually increase training stress (like 400m repeats) so your body adapts stronger without getting hurt.
- Weekly structure: Stack your interval work mid-week (Wednesday) with a weekend long run, filling the gaps with easy recovery days.
- Recovery pillars: Eight hours of sleep, solid nutrition, hydration, and lower stress are all fundamental for running your best.
- Training progression: Begin with 5×400m (60s work, 60s recovery), add 1–2 repeats weekly aiming for 8–10 total, then pull back every third week to let your legs refresh.
Workout Example:
- Wednesday Interval – Complete 10 rounds of 5 minutes at your race pace, ideally on similar terrain to your upcoming event.
- 400 m Repeats – Start with five 400m efforts (60s hard, 60s recovery). Increase by one or two repeats each week, eventually reaching 8–10 total before you ease off.
- Sunday Long Run – Build your aerobic base over distance while matching your race terrain (rolling hills, flats, etc.).
- Recovery Days – Use cycling, walking, or an easy 8–10 km run at conversational effort. Prioritize sleep, nutrition, and hydration.
Closing Note: Test-drive these workouts, dial in your paces within the Pacing app based on your current fitness, and you’ll feel the improvements quickly. Enjoy the miles!
References
- Why Rest and Recovery is CRUCIAL for Runners - YouTube (YouTube Video)