Hey Matthew!
Here are a few things that are on my mind...
1. Hills or speed intervals? Which are better if I’m trying to improve my 1/2 marathon pace?
2. I’m built like a sprinter. How go I train and change my body for endurance running?
3. What is the right mix of LSD vs tempo vs slow runs? What is the benefit of each?
4. What impact does diet have on improving my run efficiency? Why? What foods must I avoid if I want to runner further and faster?
5. I am an intermediate level runner. How many times a week should I be running to get stronger and/or faster?

Questions this week from Emeka, thanks mate!
Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail

What is the right mix of LSD vs tempo vs slow runs? What is the benefit of each?”

Training intensity distribution (TID) can be divided into 3 main effort categories based on the physiological differences between them. We can fit all of the different training zones into…

Easy, moderate, hard

Easy is below the ventilatory threshold (think hours to days) | Long Slow Distance LSD, Easy runs, Recovery runs
Hard is above the lactate threshold (think seconds to minutes) | Hill Repeats
Moderate is in between (think up to an hour) | Threshold runs, Tempo runs

Two main schools of thought

East dominant 80:20 (Easy:Hard) approach
Threshold or moderate approach
80:20 training programs are supported by more evidence

“Hills or speed intervals? Which are better if I’m trying to improve my 1/2 marathon pace?”

Hills as they will build calf strength and Achilles stiffness

“I’m built like a sprinter. How go I train and change my body for endurance running?”

See above

“What impact does diet have on improving my run efficiency? Why? What foods must I avoid if I want to runner further and faster?”

That Triathlon Show
Biolayne

“I am an intermediate level runner. How many times a week should I be running to get stronger and/or faster?“

4 or more get injured less (for same weekly volume
Frequency better for technique

Thanks to…

Daniel Boullosa and colleagues for Factors Affecting Training and Physical Performance in Recreational Endurance Runners (2020)
Field & Forge for supplying the Belgian Ale

Would you like your running or triathlon questions featured in a future episode? Just click here to leave me a voicemail
Music By The Passion HiFi

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