SPEED PLAY RUNS A speed play run is a cross between a foundation run and an interval run. Like foundation runs, speed play runs are done mostly in Zone 2. But this low-intensity backdrop is punctuated by short bursts at high intensity,

LONG RUNS WITH SPEED PLAY A long run with speed play is an endurance run that’s done mostly at low intensity but has short bursts in Zone 3 sprinkled throughout it.

At least a few times a month, decide what route you’re going to run, and then leave your watch at home. Other days, run wherever, guided by total time on your watch. The thing to mostly avoid is timing yourself over the same courses day after day. That way lies the madness of beating yourself up for running slower than you “should”

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.