What Speed Workouts Can a Slow Runner Do That Are Simple?

PodcastSpeed and PaceDopeyproof of time
Written By Ali Marty

Season 3 of Running to the Castle Podcast w/ Dr. Ali Marty

Episode 234 How Long Should a Sprint Interval Be for Beginner Runners?runDisney Races

In this episode of Running to the Castle, Dr. Ali breaks down the four simple speed workouts built into her free training plans: hill repeats, 30-20-10, progression runs, and tempo runs. 

And she explains exactly why each one matters for runDisney race day. 

She covers the science behind sprint duration and recovery time, introduces the "pink, green, and gray zone" pacing concept, and shares how consistent speed work can lead to real, measurable pace improvements in as little as six weeks. 

Dr. Ali also gets personal, sharing her own recent pace test results to illustrate how these workouts translate directly to long run and race day performance.

Ali Marty

Hi! I’m Dr. Ali. I’ve been in the health and wellness space since graduating with a Doctor of Physical Therapy degree in 2012. I’m a runDisney runner on a journey to running magical miles and helping other slow, back-of-the-pack runners do the same.

https://dralipt.com
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Proof of Time Half Marathon Training Week 7