Most runners sabotage their speed work without realising it. They turn their “easy” runs into sneaky moderate efforts, not hard enough to build speed, not easy enough to recover. That grey zone is where progress goes to die. Easy runs have ONE main job: 🫀 Build your aerobic engine 🩸 Improve capillary density & mitochondrial function 🔁 Help you recover so you can actually perform in hard sessions Speed sessions have a DIFFERENT job: ⚡ Raise your lactate threshold 🫁 Improve VO₂ max 🏎️ Improve
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