The Priming Principle Intervals

Workout - The Priming Principle Intervals

• 20min @ 5'30''/km
• 2 lots of:
  • 30s @ 4'30''/km
  • 1min rest
• 10 lots of:
  • 3min @ 4'30''/km
  • 1min rest
• 12min @ 5'30''/km

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Intro: Lee Grantham’s How to Be a Faster Runner with This One Simple Change covers an effective warm-up strategy. We’ve distilled the core points so you can try it immediately—the full video offers additional depth.

Key Points:

• Preparing your system during the warm-up shields your heart rate from the shock of starting the first interval hard.
• Conventional interval sessions (like 20 × 1 min with 60 s rest) lose your first 2–3 reps to the adjustment phase.
• Two quick 50%-intensity efforts placed at the end of the warm-up (30 s each, paced to match your target interval work) eliminate that settling-in period, steady your recovery between reps, and yield at least a 5% boost in performance.
• Running harder intervals flows into your steady and recovery days, which lifts your entire week’s training.

Workout Example:

1. Warm‑up – 1–2 mi easy + dynamic drills.
2. Prime bursts – Following the warm‑up, run 2 × 30 seconds at the speed you’ll hold for your initial interval efforts (about 50% of the interval effort).
3. Main interval set – 10 × 3 min hard with 60 s easy jog/recovery (or 20 × 1 min if you prefer).
4. Cool‑down – 1 mi easy.

Closing Note: Test this warm-up addition in your next session and feel how much smoother your intervals become. Adjust the paces and times in the Pacing app to fit your schedule—think smart about your effort, not just the raw numbers.

References

• How to Be a Faster Runner with This One Simple Change - YouTube (YouTube Video)