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  • Thanks a lot. This was a very useful article. I agree wholeheartedly on the need to try to avoid the trap of the same moderate-paced run for every single workout, even though I fall into that trap at times. Do you think there’s ever a time to run what you describe as a typical 75% max effort run during a typical week’s training? Or should all training mileage consist of EITHER “Easy” running to promote those aerobic adaptations, OR “Speed/Hill” work to promote those anaerobic/lactate threshold/VO2 Max adaptations? For the goal of training for a distance race, that is.

    1. Hey John, great question! There is a time and place for 75% max effort run, in the context of different workouts. For example, a progression workout could consist of miles in that zone. Same with a tempo workout. In general, I’d avoid running entire runs at that effort, and make sure it isn’t your “standard” speed.
      Hope that helps!

  • This is not news, yet it is a great reminder. Over the years I get distracted. It is always good to be reminded that there are basics. Thanks for the post, Doug. Your (with Matt) podcast was great to run to also.)

  • Thanks Doug! After listening to the NMA podcast earlier this week, I tried my first Fartlek workout this morning. I started with alternating between lamp posts and then switched to running fast during the chorus of each song. What a fun way to start the day! And my overall time for my run was faster than usual.

  • Interval training is definitely my favorite kind. I wish I had known about it sooner! I feel like it’s something they should teach in school, considering they always make you run a mile for time in gym class. If you were a chubby non-athletic kid in school like I was, that was always a very frustrating event, and you would think they would teach you how to do it well if they’re going to test you on it!

  • Amazing article. Thank you! Any advice on how to incorporate these different techniques into a running week? Does it matter? Or is variety just the key?

  • I’ve always been one to say that you need to have variety in your workouts to get stronger and better. Your body can easily get used to something when you do it over and over again. The only way to really improve is to push your body and one of the easiest ways to do this is to switch it up every once in a while.
    Keeping your body guessing forces it to adapt to different situations making it stronger in the process.
    Thank you for this updated post.

  • My Avg Cadence during interval, tempo or Long slow runs vary between 174 to 178. If I am conscious, I can increase my cadence upto 182. My Stride length varies between 1.35 to 1.48meters. My best FM pace is around 3h 16mins.
    Unbelievable that Bekele could increase his cadence from 190 to 216.
    Any tips on how to increase the Cadence? Thanks in advance.

  • Very detailed and sort of helpful. My eyes glaze over as soon as I see the numbers and x’s….which is why, after decades of running, I am the one-speed pony you speak of.

    LOL, When I ever get this walking cast off, I’m hiring a coach to help finally drive this into my head.

    p.s. as a lifetime runner but rarely a racer, I have no idea what a certain % of my marathon pace time is….ditto for a 10k, as I’ve never run one.

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