Listen While You Run - Speed Work

Speed work isn't just for for those wanting to get faster – it's an essential ingredient for developing the physiological systems needed to complete 100 milers successfully and with less suffering. In this episode Lee and Karmell discuss: • Understanding training zones by feel rather than relying on inaccurate watch data • The science behind lactate production and its impact on sustainable running • Why speed work builds mitochondrial density and improves running economy • Speed work should constitute approximately 10% of total training volume • Different types of speed workouts: speed repeats, cruise intervals, and speed repeat hills • Execution guidance for each type of speed workout • How to warm up properly and recover between hard efforts • Learning your body's sustainable paces through controlled hard efforts • Why speed work is especially important for avoiding the "death march" in 100 milers • Advanced options for experienced runners looking for new challenges Support the show