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IntervalsRPE 3.9All Out★★★★★

THE FLASH ⚡ (EXTENDED EDITION)

The director's cut of speed training! Extended superhero speed session for those who want maximum speed development. Includes bonus scenes of you being ridiculously fast.

Effort Profile

TRAINING FOCUS

This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Comprehensive neuromuscular power development with higher volume for experienced speed merchants.

Workout Overview

Duration
1h 0m
Distance
10km
Intensity
3.9/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
speedtrackextendedintervalsneuromuscularepic

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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration25m
“Thorough preparation for superhero-level speed work”
Segment 1 of 26
26% of workout
200m Lightning Bolt
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Channel maximum superhero speed - you ARE The Flash”
Segment 2 of 26
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m 30s
“Full recovery - walk it off like a speed legend”
Segment 3 of 26
4% of workout
200m Lightning Bolt
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Channel maximum superhero speed - you ARE The Flash”
Segment 4 of 26
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m 30s
“Full recovery - walk it off like a speed legend”
Segment 5 of 26
4% of workout
200m Lightning Bolt
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Channel maximum superhero speed - you ARE The Flash”
Segment 6 of 26
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m 30s
“Full recovery - walk it off like a speed legend”
Segment 7 of 26
4% of workout
200m Lightning Bolt
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Channel maximum superhero speed - you ARE The Flash”
Segment 8 of 26
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m 30s
“Full recovery - walk it off like a speed legend”
Segment 9 of 26
4% of workout
200m Lightning Bolt
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Channel maximum superhero speed - you ARE The Flash”
Segment 10 of 26
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m 30s
“Full recovery - walk it off like a speed legend”
Segment 11 of 26
4% of workout
200m Lightning Bolt
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Channel maximum superhero speed - you ARE The Flash”
Segment 12 of 26
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m 30s
“Full recovery - walk it off like a speed legend”
Segment 13 of 26
4% of workout
200m Lightning Bolt
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Channel maximum superhero speed - you ARE The Flash”
Segment 14 of 26
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m 30s
“Full recovery - walk it off like a speed legend”
Segment 15 of 26
4% of workout
200m Lightning Bolt
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Channel maximum superhero speed - you ARE The Flash”
Segment 16 of 26
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m 30s
“Full recovery - walk it off like a speed legend”
Segment 17 of 26
4% of workout
200m Lightning Bolt
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Channel maximum superhero speed - you ARE The Flash”
Segment 18 of 26
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m 30s
“Full recovery - walk it off like a speed legend”
Segment 19 of 26
4% of workout
200m Lightning Bolt
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Channel maximum superhero speed - you ARE The Flash”
Segment 20 of 26
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m 30s
“Full recovery - walk it off like a speed legend”
Segment 21 of 26
4% of workout
200m Lightning Bolt
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Channel maximum superhero speed - you ARE The Flash”
Segment 22 of 26
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m 30s
“Full recovery - walk it off like a speed legend”
Segment 23 of 26
4% of workout
200m Lightning Bolt
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“Channel maximum superhero speed - you ARE The Flash”
Segment 24 of 26
1% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration3m 30s
“Full recovery - walk it off like a speed legend”
Segment 25 of 26
4% of workout
COOLDOWN
Training ZoneRecovery
Effort Level
2/10
Duration20m
“Extended cooldown befitting a speed legend”
Segment 26 of 26
21% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:35

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Comprehensive neuromuscular power development with higher volume for experienced speed merchants.

1

Extended Power-Up

Thorough preparation for superhero-level speed work

Effort Level
RPE 3
Light
Duration
25m
Zone
Easy
Notes
  • •12 minutes easy running
  • •6 minutes dynamic stretching and drills
  • •5x100m strides building from 70% to 95%
  • •3 minutes walking and mental preparation
2

Ultimate Lightning Session

12 x 200m at maximum speed with full recovery

Ultimate Lightning Session Pattern
Repeat 12x: 12 rounds of 200m lightning bolt followed by recovery
12
×
1
200m Lightning Bolt
RPE 9
Maximum
Duration
200m
Effort Zone
Neuromuscular

“Channel maximum superhero speed - you ARE The Flash”

2
Recovery
RPE 1
Very Easy
Duration
3m 30s
Effort Zone
Recovery

“Full recovery - walk it off like a speed legend”

3

Epic Recovery

Extended cooldown befitting a speed legend

Effort Level
RPE 2
Easy
Duration
20m
Zone
Recovery
Notes
  • •Start with 8 minutes easy jogging
  • •Include walking and stretching
  • •Focus on complete relaxation
  • •Reflect on your superhero performance

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Important Notice

These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.