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 INTERVAL RUNS A long interval run features repeated efforts of three to five minutes in Zone 4. Long interval runs maximize high-intensity fatigue resistance.

one with joy as the goal. This approach does not mean you have to sacrifice the challenge of competing or running as fast as you can. It turns out that, despite what some Pinterest image of “no pain, no gain” will tell you, easing out of the pain cave just a little can leave you in a beautiful place where you get to push yourself but also revel in

We suggest that you run or walk on a regular basis—and by that we mean getting out and moving at least 30 minutes, three times a week—for at least a year before embarking on any long-distance training program.