Speed Sessions

High intensity, low volume track work from earlier Speed & Form cycles. These sessions were typically run on Thursdays at 6:00 AM on the track.

They remain useful for runners training less than four days per week who want a demanding session.

Session 01

Nice and Easy

Short speed plus controlled 800s.

3 × 200m29–32 sec
30 sec recovery
2 × 800m2:25–2:30
4 min recovery
1 × 400m1:08–1:10

Fast, but still composed.

Session 02

Pyramid Intervals

Laddered rhythm with controlled recovery.

2 × 300m50–52 sec
90 sec recovery
2 × 400m1:08–1:12
2 min recovery
1 × 600m1:42–1:45
2:30 recovery
2 × 400m1:08–1:10
2 min recovery
2 × 300m50–52 sec
Full recovery

Build and return.

Session 03

Gauntlet

Descending speed with accumulating precision.

3 × 600m1:48–1:52
3 min recovery
2 × 400m1:08–1:12
2:30 recovery
3 × 300m48–52 sec
2 min recovery
2 × 200m29–32 sec
2 min recovery
2 × 150m20–22 sec
Full recovery

Hold form as the reps shorten.

Session 04

Speed Demons

Short fast work with frequent reset.

4 × 300m50–52 sec
2:30 recovery
6 × 200m32–34 sec
90 sec recovery
8 × 100m15–17 sec
90 sec recovery

Pure turnover, low volume.

Session 05

Death

A dense mixed-distance session from an earlier phase.

2 × 600m1:48–1:52
3 min recovery
2 × 400m1:08–1:12
2:30 recovery
3 × 300m48–52 sec
2 min recovery
3 × 200m29–32 sec
3 min recovery
1 × 800m2:25–2:35
4 min recovery
1 × 400m1:08–1:12

Dense work from a different phase.

These sessions belong to an earlier Speed & Form phase.
The current FORM system prioritizes organization before intensity.