Matthew's Fasted Speed Ladder

Workout - Matthew's Fasted Speed Ladder

• 10min @ 7'00''/km
• 3 lots of:
  • 800m @ 4'00''/km
  • 2min rest
  • 600m @ 3'45''/km
  • 2min rest
  • 400m @ 3'06''/km
  • 4min rest
• 5min @ 7'00''/km

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Intro

Matthew Choi’s FULL DAY OF EATING AS A MARATHONER offers practical insight into marathon training nutrition. We’ve distilled the video’s main takeaways so you can start putting his meals and fueling strategy into practice. Check out the full video for additional context and complete details.

Key Points

• Fasted training sessions: Most mornings, Matt runs on an empty stomach, then fuels with Athletic Greens, HVMN ketone shots, and electrolytes before tackling 6 miles on the track—800m, 600m, and 400m repeats.
• Post-run meal: Around 10:30–11 am, he sits down to a substantial egg dish: 4–5 pasture-raised eggs cooked with sausage, peppers, mushrooms, and avocado in extra-virgin olive oil, paired with black coffee.
• Whole-food centered: His meals feature unrefined, single-ingredient foods—eggs, avocado, mushrooms, peppers, and sprouted Ezekiel bread.
• Afternoon smoothie: Frozen berries, spinach, dates, protein powder, honey, cinnamon, lion’s mane, peanut butter, and milk blend together for roughly 40g protein and 500 calories.
• Dinner options: On busier days, he grabs a Chipotle bowl—rice, beans, chicken or steak, pico, corn, sour cream, and cheese—finished with Tabasco.
• Kitchen habits: Cook eggs at medium heat, season them just before serving, add a splash of apple cider vinegar to avocado toast, and keep meals adaptable when life gets hectic.

Workout Example

• Morning run: 6 miles on the track, hitting 800m, 600m, and 400m repeats on an empty stomach.
• Pre-run fuel: Athletic Greens, ketone shots, and electrolytes (optional).
• Post-run meal: 4–5 eggs cooked with 2–3 oz sausage, ½ cup peppers, ½ cup mushrooms, ½ avocado, 1 tbsp extra-virgin olive oil, and black coffee.
• Snack: Mixed-berry protein smoothie with 40g protein and about 500 calories.
• Dinner (flexible): Chipotle bowl with rice, beans, your choice of protein, veggies, and Tabasco.

Closing Note

Test this approach alongside your own workouts—scale portions and effort using your Pacing app to match your training plan, and experience how real, whole-based nutrition supports both sustained energy and strength. Happy training!

References

• FULL DAY OF EATING AS A MARATHONER - YouTube (YouTube Video)