Continuing your TSP DIY journey, here's this week's training email from Run With The Lab. Remember to join our Close Friends group by DM'ing @thespeedproject on IG where we'll share additional tips and updates.

From Coach Blue:

"TSP-ers! More long, more doubles, more RUNNING!  I would say more of the same... but you will see some progression in this week’s programming. First off, depending on your pace, the TH (Threshold) Run will feel like a second long run. It’s quality and it’s long but it’s a great setup for the weekend Double. This is the real doozy. These Special Block’s really take it out of you because of the sheer volume of fast running within a long volume day. It’s more like two speed workouts than a long run. Which is why we do an extended run earlier in the week. We’re stacking up different ingredients without repetition here. Keep your overall weekly volume where it’s at, no need to gain in this department. Prioritize recovery, especially after the Special Block. Be safe, run strong and kick some asphalt this week!"
Week 7: Solo Runner Training
Threshold (TH): 20 min warmup + 1, 2, 3, 3, 2, 1 km ladder (105%, 103%, 101%, 101%, 103%, 105%) w/ 2-3 min rec @ 75-80%

Mechanical Speed (MS): 24 x 100m strides w/ 100m easy jog - 20 min warmup 10 min cool down - near max effort and slowest jog possible

  • AM Run: 25k Progression from 80-100%
  • PM Run: Repeat the AM

For percentage clarity, go to and enter your Goal Marathon Finish Time. The website, designed by Run With The Lab runner, Chris Kalima, will give you percentages to use for the training prescribed.

See training key below for workout descriptions.

Training Key: 

The ingredients:

Threshold (TH): runs above the anaerobic or lactate threshold. Hard and fast. These runs bump up your threshold, relative to heart rate, and strengthen the cardio-respiratory system. These will always be faster than a goal marathon race pace. They fall between 1500/mile pace and marathon pace, depending on the phase of training. These workouts will lengthen in volume as we go but won’t aim to get faster. Relative to a theoretical Goal Marathon Pace, these workouts have been in the 110-115% range. For the next for weeks, they should be in the 105-110% range and will be longer in volume. 

Mechanical Speed (MS): runs with the sole purpose of improving mechanical efficiency. ie: running with near perfect form and near maximum paces for very short duration with long recoveries. This type of training doesn’t have an adrenally taxing effect so counts more as an easy day energetically while greatly improving power output, posture, speed efficiency and leg speed. 

Long Run (LR): these runs should never be looked at as easy. That’s for the other 4 days of the week. BUT they should be high-end aerobic. We don’t want to cross the threshold into anaerobic territory, we MUST STAY AEROBIC for these runs, but we do want to get faster each week and each month as we go. FASTER SHOULD NOT MEAN HARDER. In the last 8 weeks we worked in the 80-90% Goal Marathon Pace ranges in order to stay in the aerobic energy system while building power and speed in that zone. The next 4 weeks will move into 90-95% GMP ranges as fitness has improved.


Run With The Lab just launched a new training model that includes group discussions and coaching on Injury, Running Form, Training Methods, and more.

TSP DIY Athletes gain free access to an exclusive Lab Membership through September 7th, 2020. To signup, join Run With The Lab.
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