That Running Guy's 500m Repeats

Workout - That Running Guy's 500m Repeats

• 15min @ 6'00''/km
• 10 lots of:
  • 500m @ 4'45''/km
  • 1min rest
• 10min @ 7'00''/km

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Intro: This summary pulls key takeaways from Running Training Vlog (TRACK SESSION) That Running Guy by That Running Guy. There’s plenty to learn in the full video, but here are the highlights—a workout you can get on the track right now. Watch the original for complete details.

Key Points:

• Coming back from a week off, Chris builds back in with easy miles, letting his body dictate the effort rather than hitting predetermined splits.
• He’d aimed for 10 miles but ended up doing a 10-km (6.2 mi) field run, noticing fatigue in the second half and scaling back to stay safe.
• The track repeats are his first serious session in over a year: 15 × 500 m (or 1 km) at hard effort, keeping heart rate in the 143–148 bpm range on average.
• He underscores the importance of reading your body, taking extra recovery when needed, and staying adaptable when life gets in the way (he had a medical appointment scheduled—a Kobe jab—that week).
• Practical lessons: keep runs light after a layoff, skip maximum-effort efforts early on, and use teammates or training partners to push through together.

Workout Example:

1. Easy run – 4–5 miles at a conversational, comfortable pace (no set target).
2. Track session – 15 × 500 m repeats.
   • Each 500 m at a strong but sustainable effort (about 5–10 seconds per lap faster than your 5K pace).
   • Average heart rate should stay between 143–148 bpm.
   • Between repeats, jog easy or walk for 30–60 seconds.
3. Cool-down – 1–2 miles of easy jogging.

Closing Note: Try this blend of easy mileage and structured 500-m repeats this week, tweaking the paces to suit your current level through your pacing app. Get after it on the track, and listen to what your body is telling you—your legs will feel the benefit come next time out. 🚀

References

• Running Training Vlog (TRACK SESSION) That Running Guy - YouTube (YouTube Video)