Today, we explore the intricate world of speed work in distance running. Jeff breaks down the concept of speed work, discusses different training zones, and explains how to build speed in distance runners.

With insights into muscle fibers, various paces, and scientific principles, this episode is a comprehensive guide for runners and coaches of all experience levels.

CHAPTERS:

00:00 Introduction

04:05 The Importance of Aerobic and Anaerobic Training

09:12 Practical Speed Work Techniques

14:26 Fartlek Training Explained

25:06 Critical Velocity and Lactate Threshold

36:32 Aerobic Threshold and Marathon Pacing

39:23 Combining Paces for Effective Training

42:57 Specificity in Training

51:01 The Role of Mitochondrial Density

01:06:09 Avoiding Overtraining and Neuromuscular Fatigue

01:12:08 The Art and Science of Coaching

01:13:00 Final Thoughts and Encouragement

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

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