Run Work Live: The Best Interval Workout You've Never Heard Of + Why Failing is the Growth Hack You Need

By @runnerjmd | August 13, 2024

Happy Tuesday! Here is one running tip, one life hack and one quote to consider this week…

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Running tip

Alternation workouts are both fancy and effective.

The concept is to alternate between bouts of hard running and slightly less hard running.

The concept has gained some popularity lately through Renato Conova's marathon special:

5x (5km at marathon pace + 1km float)
"Float" means 20 to 30 seconds slower per kilometer than marathon pace

A classic version of this workout is Bowerman 200s, made famous by legendary coach Bill Bowerman and his star athlete, Steve Prefontaine:

200m in 30s + 200m in 40s—repeat until you drop.

The science? The "easy" segments hit the sweet spot where your body learns to clear and use lactate as fuel, improving endurance and efficiency.

Here is what a progression of these workouts would look like for 10k fitness (one per week):

• 6 miles of 200m @ 10k pace + 1400m @ marathon pace
• 6 miles of 400m @ 10k pace + 1200m @ marathon pace
• 6 miles of 600m @ 10k pace + 1000m @ marathon pace
• 4 miles + 2 miles of 800m @ 10k pace + 800m @ marathon pace (2m break between sets)
• 3x (2 miles of 1000m @ 10k pace + 600m @ marathon pace) (2m break between sets)

Dive deeper on this episode of The Science of Running Podcast

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Life hack

You cannot know what result is best for you. Failing now might propell you to new heights.

In running—and in life—we chase desired outcomes. But our biggest growth happens when things don’t go as planned. These moments send a signal to our nervous system: adapt, learn, and improve. They open the door to brain plasticity, allowing us to level up.

So look at it this way: If you get what you want, you get to enjoy that. If you don't, you get an even greater opportunity to learn and grow.

Who's to say which is best?

This insight from Jim Murphy's book, Inner Excellence​

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Quote

You have to work hard in order to work smart. You won't know the best solutions until you've made nearly all the mistakes.

- James Clear

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Wishing you a great week filled with great runs. Keep the momentum going! 🏃‍♀️💼🌟