Intervals, Fartleks and HIIT for Speed

What does it really take to stay strong, fast and resilient as we age?

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In this episode of Modern Rituals, Alex sits down with double Olympic gold medallist Dame Kelly Holmes to unpack the habits, routines and mindset that have kept her moving for decades – long after elite sport.

From Parkrun and injury recovery to strength training, mobility, menopause and mindset, Kelly shares what she’s learned through the highs of Olympic success and the lows of long-term injuries and hormonal change. This is a grounded, honest conversation about adapting your training, letting go of perfection, and building a body that lasts.

🎙️ About the guest:

Dame Kelly Holmes is a double Olympic champion, former British Army physical training instructor, speaker and founder of Athena Effect – an annual event supporting and inspiring women through key life transitions.

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✍️ Kelly's Modern Rituals:

• Hot bath and magnesium evening fore a big event

• Park run

• Couch to 5K

• Ice injuries immediately

• Hot and cold for injuries after 24 hours

• Creatine

• Turmeric and cumin

• Vitamin D

• Collagen

• Ashwagandha

• Interval training and fartleks to rebuild fitness

• 3-4 runs a week

• HIIT training

• Mobility every day

☕️ Brought to you by Exhale Coffee: https://exhalecoffee.com/

00:00 – Dame Kelly Holmes: Olympic Gold Mindset, Motivation & Quickfire Qs

03:36 – Parkrun Power: 100+ Runs, Community Stories & Grace’s Finish-Line Bench

07:32 – It’s Never Too Late to Start Running (Couch to 5K + Confidence Shifts)

10:14 – Injuries & Comebacks: How to Adapt Training Instead of Quitting

13:20 – Recovery Protocol for Runners: Ice First, Then Heat + Cold & Compression

15:58 – Best Supplements for Recovery: Creatine, Collagen, Turmeric, Vitamin D, Magnesium

20:33 – British Army PT Lessons: Discipline, Leadership, Resilience & Training Everyone

23:55 – Army to Olympics: “Corporal Holmes”, Qualifying Fast & The ‘What If’ Mindset

27:56 – Pro Runner Training Week: Twice-a-Day Sessions, Speed Endurance & Intensity

30:01 – Heart Rate Training Myth: Why “Numbers-Only” Can Hold You Back

33:35 – Training Now: Long Runs, Intervals & Fartlek (Plus Gym Alternatives in Winter)

43:21 – Strength Training for Longevity: Bone Density, Menopause & Lifting Smarter

51:58 – Daily Mobility Routine: Staying Supple, Preventing Injury & Running Consistently

55:01 – Nutrition for Performance (and Real Life): Balance, Protein, Race Prep & Recovery

1:04:29 – Menopause & Training: Strength Loss, Joint Pain, HRT + Anti-Inflammatory Support

1:10:04 – Final 3: Stop Procrastinating, Protect “Me Time” + Athena Effect Event

#kellyholmes #damekellyholmes #exhalecoffee