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.

Heading out for 80min long run part of my couch-2-half marathon. Needed to hear the keep it easy and trust the process message. ❤ 👍🏽

Maybe stupid question.. in which heart rate zone are you running a marathon race?

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

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

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.

Great session! I will have to try it out 👍💪

Is Mikey ok?

I tried the run slow thing and all it did was make me slower!! My legs got used to it and I had to do a LOT of work to get my faster pace back!

I think I've hit stage 4 as I'm just watching this video for more info on running!!

Oh I am going to add this in this week!! Wow. I'm expecting short but hard!! Thanks as always and GO RORY 🇨🇦🇨🇦

Good session, all! You mentioned a couple times of not doing this during a marathon, half, etc block. Why is that? Thx!

Always worth checking out your local running club. Many have a coached track session every week.

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.

Great work team!

Great session. Definitely one I'd like to try in the future. Hope Mary recovers soon! Good luck to Mikey doing the 100k! =D

Awesome, you have some great facilities at DBS.

Can’t wait to give this one a go 👍

I'm 3 weeks from the marathon with no training, am I cooked?

Thanks for posting the video, thanks Rory

Thank you this was amazing! I am going to try it!

Oh I didn't know Mary had hurt herself, a speedy recovery to her. ❤

Longer rest in between blocks probably doesn't make a big difference. The reps 400,300,200 rests are more important.

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.

Appreciate the pace distance graphics, nice work and workout

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 ❤️

I love this video! Like I am training with you guys!

Ouch! Looks awesome

Really helpful! Thanks