Winter Speed Test

Workout - Winter Speed Test

• 10min @ 6'00''/km
• 5 lots of:
  • 800m @ 3'45''/km
  • 2min rest
• 2.0km @ 6'00''/km
• 5min @ 7'00''/km

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Intro: This summary covers I Did A 30 Day Challenge and THIS Is What Happened! from The Run Experience—a video worth your time. We’re outlining the training structure so you can start this week. Check the full video for additional details and motivation.

Key Points:

• A 30-day program mixing daily easy runs, interval and speed work, form drills, and dedicated strength-mobility training.
• No rest days—even easy runs stay at 4–5 km to build and maintain the habit.
• Weekly volume reaches 85–100 km (≈52–62 mi), with higher mileage on easy and interval days.
• The program opens with a 30-minute time trial (≈6.7 km) and closes with another (≈6.9 km) to track improvement.
• Strength work—hollow-body holds and push-ups—doubled over 30 days, showing parallel gains in upper-body and core strength.

Workout Example:

Day 1 – Test: 30‑minute run at a hard but sustainable effort (≈ 6.7 km). Follow with 30 s hollow‑body hold, 10 push‑ups.

Typical Week (km):

• Mon: Easy 8 km @ conversational pace.
• Tue: Interval – 5 × 800 m @ 5K effort, 2 min jog recovery; finish with 2 km easy.
• Wed: Form drill (30 min) + core circuit (hollow holds, push‑ups).
• Thu: Easy 10 km @ easy pace.
• Fri: Strength session outdoors – 3 × 30 s hollow holds, 15 push‑ups, plus 5 km easy run.
• Sat: Long run 15 km, mix of steady and a few 1‑km pickups.
• Sun: Very easy 4–5 km to keep the body moving.

All distances are in kilometres. Adjust paces to match your current fitness – “easy” should feel comfortable, “interval” should be challenging but sustainable for the set distance.

Closing Note: Run through this 30-day program, customizing the mileage and interval paces for your current level. Log everything in the Pacing app. You’ll come away with maintained fitness through the off-season and measurable strength gains—just like Coach Dan! 🚀

References

• I Did A 30 Day Challenge and THIS Is What Happened!🤯 - YouTube (YouTube Video)