I Tried This Olympic Runner’s Best Speed Session

[@missingmimic]

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

[@blakeandpeytonandblaze2692]

Is Mary’s injury from the “massage gone wrong” a few weeks ago?

[@jochippyy]

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.

[@stevenlennie]

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.

[@davidfisherbarham6215]

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

[@donyastubbs8315]

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

[@michaelkeegan3631]

Appreciate the pace distance graphics, nice work and workout

[@sylvaindore3190]

Very interesting. Will try that Friday.

[@mikestevenson1334]

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

[@karlbratby4349]

Awesome, you have some great facilities at DBS.

[@paultimothyL]

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

[@walkingwithmellow5955]

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

[@jameschaves5723]

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 ❤️

[@liamallport3361]

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

[@stephensimmons8657]

Can’t wait to give this one a go 👍

[@severiner7168]

Great work team!

[@Bwebber99]

Thanks for posting the video, thanks Rory

[@mattashton5834]

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?

[@CoolInOlympia]

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

[@kathleenbolanos]

Hello!! Would you mind putting the workout in the description?

[@timothyheck4324]

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

[@xiaoandmatt]

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

[@irawhitlock1084]

Is Mikey ok?

[@SubtleForces]

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.

[@toddapplegate3988]

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

[@ianwarner1429]

🇨🇦🇨🇦🇨🇦❤️ Go Rory!

[@robdunne6573]

Did this last Saturday. Sounds easy on paper....🤢

[@philipmcluskey6805]

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.

[@ThisMessyHappy]

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.