When you feel like you’re in a rut, make a deliberate effort to shake things up. Head out the door without the slightest plan of where to run. Run at an unusual time of day. Drive to run somewhere different. Take your dog with you, and let Fido lead the way. Even wearing crazy clothes can be enough to reboot your mental approach.

High-Intensity Runs Speed play runs, hill repetition runs, and interval runs featuring long, short, and mixed intervals include high-intensity efforts in Zones 4 and 5.

A long run is simply an extended foundation run that is measured in distance instead of time. Somewhat arbitrarily, I place the minimum long run distance at six miles.