Gears
Change speed without changing form.
Mark as in progress
Goal
Increase speed through mechanics, not effort. To go faster, increase the lean and quicken the pull — don't tense up. The transition between speeds should be smooth and nearly invisible.
Run these sessions across the week. Rest days can move.
Weekly Practice
Mon
30 min Easy Run
Every 10 min, spend 1 min slightly faster — focus on a seamless transition, no surge
Tue
6 × 100m Strides
Build to 80% by halfway, then coast — stay completely relaxed at peak speed
Wed
25 min Rhythm Run
Start at 170 BPM for 10 min, increase to 180 BPM — pillar stays solid throughout
Thu
Rest / Mobility
Glute activation — clamshells and bridges
Fri
20 min Moderate Run
Run at a challenging pace — make it look like an easy jog to anyone watching
Sat
55 min Long Easy
Last 10 min: increase pace using only lean and spring — no extra effort
Sun
Rest
The Three Ghost Cues
Lean to accelerate
Quick leg recovery
Calm eyes
Check-In
Did speed changes feel smooth and quiet?
Speed is a dial, not a switch.