Speed & Form
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Speed and Form is more than a run club. It’s a high-performance community where driven individuals from various backgrounds unite to push their limits and inspire each other to grow. Every interaction, every run, reflects a passion for mastery and connection.
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Refine your mechanics. Expand your range. break your next barrier
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Running
Build functional power, clean lines, and long-lasting durability —without wasted reps.
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Strength
Custom coaching built for athletes & creatives
Templates
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2023
May 5-11
23 min threshold
Tuesday
thursday
One unbroken 23 minute run at threshold pace or slightly faster than race pace. Run at or near your lactate threshold pace. This is the intensity just below the point where lactic acid builds up faster than your body can clear it.
7×1 min intervals with 3 min recovery jogs
Complements the threshold run earlier in the week.
Threshold builds your engine, this sharpens your gears. 3 min jogs: Easy jogging, not walking, to bring heart rate down and stay loose. It’s a generous recovery to allow quality for each rep
saturday
3 miles + 8 Bridge Sprints (Repeats)
Keep strides short and snappy, not all-out. Think controlled power. This keeps your CNS sharp without risking muscle tightness
