Intro to Speed Play

Workout - Intro to Speed Play

• 10min @ 6'30''/km
• 8 lots of:
  • 30s @ 5'00''/km
  • 1min 30s rest
• 10min @ 6'30''/km

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Intro: Matthew Choi’s video on Running Workouts for Beginners covers workouts worth testing out immediately. Here’s what you need to know—watch the full version for additional context and nuance.

Key Points:

• 80/20 rule: Spend 80% of your weekly mileage at easy pace (zone 2, roughly 130–145 BPM, where conversation stays comfortable). Use the remaining 20% for speed-specific training.
• Fartlek (speed-play): Insert brief hard pushes—say, 30 seconds at effort followed by 1 minute easy—into your easy runs; landmarks work fine if you’re running without a watch.
• Track repeats: Run 400 m, 800 m, 1 km, or mile intervals at your 5K or marathon pace to build anaerobic fitness and race readiness.
• Tempo/threshold runs: Sustain a challenging effort (like 5 miles at marathon pace) to push your lactate threshold higher.
• Recovery runs: Keep these short and slow after your harder workouts; they increase blood flow and reduce recovery time.
• Long runs: Once weekly, run easy for distance; weave in marathon-pace blocks (e.g., 3 miles fast, 1 mile easy) to prepare for race distances.

Workout Example:

Monday: Easy Pace 5 mi (zone 2, talkable)
Tuesday: Fartlek – 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

Scale distances and paces based on where you are now in your training using the Pacing app.

Closing Note: Test these workouts over the next week. Adjust paces to match your current shape, and you’ll notice gains in both pace and race confidence. Customize them in the Pacing app and enjoy the results.

References

• Running Workouts for Beginners - YouTube (YouTube Video)