Absolutely agree with you Ben. Intervals like this are THE best way to get faster for 5k/10k. Trouble is I find that they are also the sessions that tend to injure me more than any other, despite proper warm up/warm down.
I tried a speed session from Philly Bowden’s channel of: 1km at interval pace (4:05/km) 800m at 4:00/km 600m at 3:55/km 400m at 3:50/km 200m at 3:45/km 60 seconds rest between each interval and repeat 3 times. Brutal. Awful. Horrendous. Loved it though.
Rory is a Legend. I too am in a speed block coming off of Boston 🥵. 5K/10K training between Marathons is a great strategy to get quicker. I love your Thai journey. Brings me back to my backpacking days ❤️
You two guys are amazing, I'm a runner who has been out there running since 2012. In the last 2 years I have been diagnosed with rheumatoid Arthritis, so basically have suffered a time out and have just recently returned to running havening managed my medication. I'm 55 years old, I know I'm never going to be the top any age group but love running so much I just want to be out there. I started running last year and did too much too soon and got injured, what advice do you have?
You ended up doing 3600m at a much faster pace than 3600m pace, so this has to be a crazy stimulus. But, what does it do? VO2Max? Maybe some anaerobic benefits? However, with sessions from pros, I always wonder about the time vs effort problem. A 400m for Rory, that's probably less than 200m at the same effort in the same time for me.
What is your thinking about how to do the 90 second recoveries between reps? Do you recommend jogging for 90 seconds or walk for 90 seconds? How about the 3 minutes between sets as well? Thanks
but this is naff. you need to know what speed to go. some of those runners maybe at 95% of their ability, you were ,or seemed at about 80% of yours, some were barely out of breath? was this really a speed session? You would need to test each runner ...say over 100m flat out timed, then a 400 flat out timed....then see their max speed ability- , then...what were these runners abilities for 1500m /mile???? i saw no point in that.
My advice is to relax a bit and don’t over analyse, Philip. Did I run the session at around my 1500m pace or above? Yes. Did I run with friends? Yes? Did I enjoy it and get benefit from it? Yes. You have no idea how out of breath I was as I didn’t film every second of every rep. I gave all of the info and did the session accordingly. You should try it.
Oh I didn't know Mary had hurt herself, a speedy recovery to her. ❤
Is Mary’s injury from the “massage gone wrong” a few weeks ago?
Absolutely agree with you Ben. Intervals like this are THE best way to get faster for 5k/10k. Trouble is I find that they are also the sessions that tend to injure me more than any other, despite proper warm up/warm down.
Always worth checking out your local running club. Many have a coached track session every week.
I tried a speed session from Philly Bowden’s channel of:
1km at interval pace (4:05/km)
800m at 4:00/km
600m at 3:55/km
400m at 3:50/km
200m at 3:45/km
60 seconds rest between each interval and repeat 3 times.
Brutal. Awful. Horrendous. Loved it though.
Oh I am going to add this in this week!! Wow. I'm expecting short but hard!! Thanks as always and GO RORY 🇨🇦🇨🇦
Appreciate the pace distance graphics, nice work and workout
Very interesting. Will try that Friday.
Rory is a Legend. I too am in a speed block coming off of Boston 🥵. 5K/10K training between Marathons is a great strategy to get quicker. I love your Thai journey. Brings me back to my backpacking days ❤️
Great session! I will have to try it out 👍💪
Awesome, you have some great facilities at DBS.
Great session. Definitely one I'd like to try in the future. Hope Mary recovers soon! Good luck to Mikey doing the 100k! =D
Can’t wait to give this one a go 👍
Thank you this was amazing! I am going to try it!
Great work team!
I've got a 5 by 5k in July. I think I might add this workout into my training. Nice to see some different sessions
I love this video! Like I am training with you guys!
Thanks for posting the video, thanks Rory
You two guys are amazing, I'm a runner who has been out there running since 2012. In the last 2 years I have been diagnosed with rheumatoid Arthritis, so basically have suffered a time out and have just recently returned to running havening managed my medication. I'm 55 years old, I know I'm never going to be the top any age group but love running so much I just want to be out there. I started running last year and did too much too soon and got injured, what advice do you have?
Hello!! Would you mind putting the workout in the description?
Good session, all! You mentioned a couple times of not doing this during a marathon, half, etc block. Why is that? Thx!
You ended up doing 3600m at a much faster pace than 3600m pace, so this has to be a crazy stimulus. But, what does it do? VO2Max? Maybe some anaerobic benefits? However, with sessions from pros, I always wonder about the time vs effort problem. A 400m for Rory, that's probably less than 200m at the same effort in the same time for me.
What is your thinking about how to do the 90 second recoveries between reps? Do you recommend jogging for 90 seconds or walk for 90 seconds? How about the 3 minutes between sets as well? Thanks
Is Mikey ok?
Longer rest in between blocks probably doesn't make a big difference. The reps 400,300,200 rests are more important.
🇨🇦🇨🇦🇨🇦❤️ Go Rory!
Did this last Saturday. Sounds easy on paper....🤢
but this is naff. you need to know what speed to go. some of those runners maybe at 95% of their ability, you were ,or seemed at about 80% of yours, some were barely out of breath? was this really a speed session?
You would need to test each runner ...say over 100m flat out timed, then a 400 flat out timed....then see their max speed ability- , then...what were these runners abilities for 1500m /mile????
i saw no point in that.
My advice is to relax a bit and don’t over analyse, Philip. Did I run the session at around my 1500m pace or above? Yes. Did I run with friends? Yes? Did I enjoy it and get benefit from it? Yes. You have no idea how out of breath I was as I didn’t film every second of every rep. I gave all of the info and did the session accordingly. You should try it.