What Is Steady State Cardio? Our Complete Guide

In recent years, high-intensity interval training has garnered all the attention.  From Tabata sprints to HIIT spin classes, many of the workouts everyone buzzes about involve going full-out for short sprints and then recovering many times over. And while it’s undeniable that HIIT has many fantastic health and fitness benefits such as improving your VO2 … Read more

How To Perform Hill Sprints: Every Runner’s Secret Weapon

Running hill sprints is like strapping a stick of dynamite to a regular speed workout – not only are you doing sprint intervals, but you’re combining that with hill work. It’s a totally different training workout for most of us distance runners. While we are typically accustomed to steady-state, low-to-mid exertion level running, hill sprints … Read more

Here’s How To Do Lactate Threshold Training (And What It Actually Is)

There are probably at least a dozen different types of running workouts distance runners can incorporate into their training plans to improve their top speed, running economy, and biomechanics. One of the most popular and effective types of workouts for distance runners and endurance athletes is lactate threshold training. But, what is lactate threshold training? … Read more

Zone 3 Training + Avoiding The Grey Zone of Junk Miles

Perhaps one of the most counterintuitive things about running is that you often need to run slower to actually run faster and improve your performance. Many endurance athletes end up in the “gray zone,” described as Zone 3 training, which can ultimately inhibit potential improvements. Zone 3 running or training refers to running, or performing … Read more

What Is A Tempo Run? + Why You Should Add Them To Your Training

Tempo runs or threshold runs are a type of workout every runner should include in their training program to improve performance. Tempo training is moderate-to-hard intensity running designed to make you a faster and stronger runner. Running at a sustained, hard effort will increase your tolerance to run for longer periods of time and longer … Read more

Fartlek Training For Runners: How To Use Fartleks To Get Faster

Fartlek runs are the perfect alternative to high-intensity running workouts and have some of the very same benefits as other speed work sessions, such as classic track work like 400s, 800sm mile repeats, or threshold runs. However, Fartleks are less formalized and more approachable for beginners or those who are new to following a structured … Read more

The Ultimate LSD Run Guide: Long Slow Distance Running, Explained

One of the great ironies in running is the concept of running slow to get faster.  Sure, it’s easy to understand how speed workouts, strides, hill sprints, and tempo runs can help you run faster over time, but the same can’t really be said about doing really slow runs at a jogging pace. It’s just … Read more

Kenyan Hills: Your New Favorite Speed Workout

Hill workouts should have a place in most runners’ training programs as their importance to performance cannot be underestimated. Most of us have heard of traditional hill workouts, but what about Kenyan Hills? The increase in specific leg strength that hills develop will make an athlete more efficient as their running economy improves. Research suggests … Read more

Mile Repeats Workout Guide + 6 Pro Tips

Mile repeats are one of the most versatile and effective workouts for runners. Indeed, part of the magic of mile repeats is the fact that runners racing nearly any distance can benefit from this solid workout session.  By manipulating the number of reps, intensity, recovery intervals, and the terrain, runners can use mile repeats to … Read more

Threshold Run Guide + 5 Challenging Workouts to Try Out

Runners love their jargon. From DOMS to bonking, VO2 max to strides, there is undoubtedly a rich running vernacular, and knowing how to properly use the terms—both in conversation and in training practice—can help you feel like a real runner. While not every term that could be in a running glossary is necessarily one you … Read more

Fartlek Run Training: How To + 8 Fartlek Variations!

Have your runs become routine and maybe a little boring? Do you find yourself settling into the same pace for every run and zoning out as you cover the miles? If so, maybe it’s time to add fartleks to your routine and consider experimenting with this type of run for a literal change of pace … Read more

The Game-Changing Magic of Hill Running + 8 Hill Run Workouts

The effectiveness of hill running cannot be underestimated – if you’re looking for one workout that makes you faster, stronger, and go further, run hills. Hill runs were a staple for British athlete Sebastian Coe, who built up strength in his formative years by using a variety of hills in the streets of his hometown … Read more