EP 109: If You're A Slow Runner, These 5 Speed Workouts Change EVERYTHING

If you’re trying to get faster as a runner, you’ve probably heard terms like striders, intervals, tempo runs, threshold workouts, and hill repeats.

But what do they actually mean?

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In this video, I break down the different types of speed workouts in running, how they work, and when you should use them in your training.

Whether you're a beginner runner or someone training for a race, understanding these workouts will help you train smarter and improve your performance.

We cover:

• What striders are and why they’re great for adding speed safely • How interval workouts improve VO₂ max and top-end speed • What tempo runs are and when to use them • The difference between tempo vs threshold training • How hill repeats build strength and power • How to balance speed workouts without overtraining • Why more speed work is not always better

Each of these workouts targets a different adaptation in your running, and the right combination depends on your experience level and race goals.

Too many runners add too much speed work too fast, which often leads to fatigue, burnout, or injury. Smart training uses the right type of workout at the right time.

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