ML Training

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Running the same pace every day? That’s killing your progress.

To become a stronger, faster, more efficient runner—you need to mix up your training. Each type of run plays a unique role in your development:

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1. Slow Runs (Zone 2)
Your easy, aerobic-paced runs. These strengthen your heart, build endurance, and improve fat metabolism—all while keeping stress low.
They’re the foundation of any smart training plan.

Why they matter:
Skip these, and you risk burnout or injury. Build your engine first.

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2. Tempo Runs
These runs combine a mix of easier running with sustained efforts at a “comfortably hard” pace—typically what you could hold for 45–60 minutes. You might ease in with a few miles at an aerobic pace, then shift into your tempo pace to finish strong. This trains your body to stay efficient under fatigue while improving stamina and pacing control.

Why they matter:
Tempo runs teach you how to control effort, build fatigue resistance, and finish fast—key for race-day ex*****on.

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3. Lactate Threshold Runs
Similar to tempo runs but slightly more intense. These are run right at your lactate threshold—the point just before fatigue takes over. They help your body clear lactate efficiently while holding a strong, controlled pace.

Key difference:
Tempo = steady, moderate discomfort
Threshold = controlled edge of discomfort

Why they matter:
They raise the ceiling of what you can sustain before fatigue sets in—crucial for racing faster.

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4. Speed Work
Short intervals (200–800m) at fast paces to improve turnover, explosiveness, and form. Think strides, hill sprints, or intervals at 5K pace or faster.

Why they matter:
Speed work improves your top-end speed and running economy—so your race pace feels easier.

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Each run targets a different system. Together, they build endurance, strength, and speed.

Want help building a custom plan that blends all 4 run types for maximum results?

Shoot me a DM 🚀