Episode number 157, Speedwork, how and when to incorporate speedwork in your running training schedule.

Welcome to the Mojo for Running Podcast, the podcast for the middle or back-of-the-pack runner,

the runner who's looking to get better, but who also has a life,

the runner who thrives on fresh air and sunshine, who's not afraid to work up a sweat,

who chases endorphine highs and is thoroughly committed to living a long, happy, and healthy

life, making every moment and every mile count. I'm Debbie Boyles, and my goal is to help you reach your goal.

Speedwork. Today's episode begins a short series on speedwork. In the next few episodes, I'll address the

various types of speed work and provide examples of

workouts. I'll do an episode about repeats and intervals, tempo and progression runs,

Vartlick workouts, Hill Training, and yes, Hill Training is a form of speed work, and I'll share

a couple of my favorite workouts. In fact, I'll share a bunch of my favorite workouts.

Of course, I've covered much of this in prior episodes, so it may just be a refresher for some of you.

Now, who should do speed work? Well, anyone who's wanting to get faster or stronger or build

endurance for longer distances. One thing I've heard from many runners that do

have some falls is that their main goal is to be able to be stronger, run more comfortably

until the end of the race. That for them is more important than speed. However, of course,

I would say that as I get them stronger to be more comfortable in the last

miles, they'll certainly also get faster because becoming more comfortable means getting stronger

and that'll always make you faster.

So if you want to run farther comfortably, you can't prepare for those longer distances

by just running longer distances. That's key, of course,

but one long run a week or even every 10 days or even every two weeks will suffice if you put

...