Super excited to introduce Mario Fraioli, a Bay Area-based running coach who works with a number of Olympic Trials-level marathoners, internationally ranked ultrarunners, and competitive age-group athletes on the Healthy Runner LIVE show!!!!   He also writes and publishes the Morning Shakeout, a weekly email newsletter and podcast that covers running and other topics that interest him.   Mario talked about speed workouts for runners and answered some common questions like these:       How can a beginner increase running speed?     Should beginner runners do speed work?     What exercises improve running speed?     What are some speed workouts for distance runners?   Click this link to learn more about the 7 running drills Mario talked about in this episode: https://medium.com/@mariofraioli/seven-running-drills-you-should-be-doing-d7bdbf0a0409   Click this previous episode to learn more about the 3 most common types of runs you should be doing as a runner: https://sparkyourtraining.com/types-of-runs/   Click this previous episode to learn more about finding your running pace with Coach Lu: https://sparkyourtraining.com/what-pace-should-i-run/ Connect with Mario: Follow Mario on Strava.  Visit his website.  Subscribe to the morning shakeout email newsletter.  Listen to the morning shakeout podcast on Apple Podcasts, Stitcher, Overcast, Google Play, Soundcloud, or wherever you consume audio content. Sponsored By... This episode is brought to you by UCAN! Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!  Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We’ve got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!   Are you a dedicated runner trying to get out of the injury cycle or a frustrated runner looking to get faster?     Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   If you’re interested in learning more, we’ve got a behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to: https://learn.sparkhealthyrunner.com/coaching   Connect with Dr. Duane:   Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com   Listen & Subscribe:   Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website