Speed work can be one of the biggest game-changers in ultramarathon training — but only if you know how to use it the right way.

In this episode, I break down the three key types of speed work that every ultrarunner should understand: VO2 max workouts, lactate threshold workouts, and steady state workouts.

You’ll learn what each workout actually does, how they’re different from each other, when to use them in your training, and how to structure them so you can build more fitness without blowing yourself up.

I also explain why speed work matters for ultrarunners, even if most of your race is done at an easy effort, and how these workouts can help you raise your fitness ceiling, improve your ability to sustain faster paces, and become stronger and more durable on race day.

In this episode, you’ll learn:

Why running easy all the time can eventually lead to a fitness plateau
How VO2 max work helps raise your overall fitness ceiling
Why lactate threshold workouts help you run faster for longer
How steady state workouts build aerobic strength and durability
When to use each type of speed workout in your training block
Example workouts you can steal and use in your own training
How to safely introduce speed work without increasing injury risk
Why uphill speed work can be a cheat code for ultrarunners

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