Injecting Speed into Your Workouts: How to Level Up Your Running

⚡️The 80/20 training principle suggests that 80% of your runs should be at an easy pace, while the remaining 20% can involve higher intensity workouts.

🏋️‍♂️Interval training is an effective way to improve your aerobic capacity and increase speed. It involves alternating between periods of high-intensity effort and recovery.

🔥Threshold pace and CV (critical velocity) pace are commonly used in interval training. Threshold pace is a comfortably hard effort, while CV pace is slightly faster and sustainable for shorter durations.

📈Incorporating intervals in your training routine can lead to significant improvements in your VO2 max and overall performance.

👟It's important to balance speed workouts with easy runs to allow for proper recovery and reduce the risk of injury. Gradually increase the intensity and volume of your interval workouts over time.

What is the 80/20 training principle?

—The 80/20 training principle suggests that 80% of your runs should be at an easy pace, while the remaining 20% can involve higher intensity workouts.

How can interval training improve my running performance?

—Interval training increases your aerobic capacity, improves your VO2 max, and enhances your ability to sustain faster paces.

What is threshold pace?

—Threshold pace is a comfortably hard effort that can be sustained for longer durations. It improves your lactate threshold and running economy.

What is CV (critical velocity) pace?

—CV pace is slightly faster than threshold pace and represents the maximum pace you can sustain for shorter durations. It helps improve speed and race performance.

How should I balance speed workouts with easy runs?

—It's important to incorporate easy runs into your training routine to allow for proper recovery. Gradually increase the intensity and volume of your speed workouts over time.

00:00Introduction to the need for injecting speed into workouts.

04:18Explanation of the 80/20 training principle.

06:47Introduction to interval training as a means of improving speed and aerobic capacity.

09:55Overview of the workout: two 6-minute intervals at threshold pace, two 3-minute intervals at CV pace, and four 15-second strides.

28:23Importance of balancing speed workouts with easy runs and gradually increasing intensity and volume over time.