This lesson introduces the concept of microdosing speed through high-intensity, short-duration workouts. The "atomic speed workout" is highlighted, which involves 10 speed drills and two timed sprints, all completed within 15 minutes. The speaker explains how these sessions, which only require 60 seconds of actual work, develop a habit of speed and improve performance. Additionally, the lesson covers X-Factor workouts focused on exercises that enhance speed through elasticity, power, and proper running mechanics, emphasizing the difference between sprinting and distance running.