BQ Or Bust: Run With me – Speed Play: 5 x 1000m @ Half to 10K Pace + Fast Strides
Run, Selfie, Repeat
Kelly Roberts
4.8 • 1.1K Ratings
🗓️ 11 July 2025
⏱️ 67 minutes
🧾️ Download transcript
Summary
Welcome to Week 3 of my BQ or Bust journey as I train for the Chicago Marathon with one goal in mind: qualifying for the Boston Marathon. If you’re curious what marathon training actually looks like for a running coach—come run with me.
This week’s quality session was spicy:
🔥 5 x 1000m @ half marathon down to 10K pace (7:45–7:20/mi) with 90s recovery
⚡️ 2 x 200m strides @ fast pace with 60s rest
Medium effort, medium recovery—but definitely not medium sweat.
In this “Run With Me” episode, we talk pacing, patience, and finding rhythm in speed play. Whether you're training for a fall race or just here for the mental game talk, pop your headphones in and let’s do this thing together.
Plus, I’m still dialing in my fueling and hydration strategy. Because performance isn’t just about pace—it’s about energy management too.
Let’s take the guesswork out of fueling!
Take the Fuel Goods quiz to find the right fuel + hydration for your training:
👉 https://fuelgoods.com/
My current faves:
👉 UCAN Edge
👉 Maurten (normal + caffeine)
👉 Tailwind
👉 Skratch chews
👉 Skratch hydration mix
👉 Precision Hydration
👉 Bonk Breakers
The only way you fail is if you fail to try. WHY NOT?!
Throughout the BQ or Bust series, you'll get:
👉 Weekly "Run With Me" treadmill episodes new every Friday
👉 Weekly roundup vlog + podcast episodes (new every week when these drop)
👉 Real talk about training, the mental game, and the ups and downs of chasing big dreams
👉 BQ or Bust is sponsored by Fuel Goods — a women-run marketplace making sports nutrition simpler and smarter. Get $10 in Fuel Cash and 10% back on every order:
https://fuelgoods.com/pages/partners/balg?ref=balg
Follow along + join the gang:
📍 BQ or Bust Merch: https://badassladygang.pressio.com/
📸 Instagram: https://www.instagram.com/kellykkroberts/
🎥 YouTube: https://youtu.be/KJAtodEG85Q?si=hmyXO2b-H4ICgEHt
👯♀️ Join our FREE BALG community: https://www.balgcommunity.com/
🏃♀️ Train with me: https://www.badassladygang.com/join-our-training-team
📆 Upcoming Training Experiences: https://www.badassladygang.com/training-experiences
📋 Get a Running Plan: https://www.badassladygang.com/running-plans
🎯 Hire a Coach: https://www.badassladygang.com/private-coaching
🌐 Learn more: https://www.badassladygang.com/
Shop My Look: https://www.shopltk.com/explore/kellykkroberts
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Hi, everybody. Welcome to the Run selfie repeat podcast where we talk about life with the side of running. |
| 0:10.3 | So this is a lot of running because it's a run with me episode. If you want to watch this episode, |
| 0:17.2 | this lives on YouTube so you can actually watch this run. It is linked down below if you'd like to watch. |
| 0:22.9 | Kelly KK. Roberts is my username on YouTube. |
| 0:26.4 | Very fun. |
| 0:27.3 | Some quick housekeeping, exciting housekeeping. |
| 0:30.2 | First and foremost, I don't know if you just heard that. |
| 0:32.1 | Something just loaded into my computer and it made a bong. |
| 0:35.0 | Noise out loud, even though my headphones are plugged in which is weird but anyways |
| 0:38.1 | merch bad ass lady gang merch our new race day tank tops are here they are this beautiful like track red |
| 0:46.3 | it's our logo red um it'll help your family find you on a race your your gang of course they'll come in tank |
| 0:52.7 | tops and shirts. |
| 0:55.0 | Those are available now. |
| 0:56.3 | And we also have badass lady gang. |
| 0:57.9 | Summer merch. |
| 1:00.1 | Tanks and hats are available now. |
| 1:02.6 | I will link those down below as well. |
| 1:05.6 | And then otherwise, sports press squad day is coming. |
| 1:08.2 | July 19th. |
| 1:09.1 | If you're listening in real time in 2025, |
| 1:11.1 | mark your calendar, get ready to celebrate what strength looks like, which is you and me. |
| 1:18.3 | We're strong. It's my favorite day. But without further ado, let's get into this run. Enjoy. |
... |
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