This might be one of the most important texts I’ll write in this running content series.

This might be one of the most important texts I’ll write in this running content series.

I’ll try to be as direct and objective as possible. But before we begin, you need to understand five essential training concepts that are crucial if you want to improve your pace and run faster—regardless of the distance you're aiming to hit a personal best in:

• Lactate Threshold Training: Helps you develop your race pace;

  
  

• VO₂ Max Workouts: Boosts your top-end speed;

  
  

• Tempo Run: Teaches your body to maintain your target race pace;

  
  

• Easy Runs: Builds aerobic base, aids recovery, and increases weekly mileage;

  
  

• Specific Strength Training: Reduces injury risk, enhances movement quality, and improves performance.

  
  

Let’s imagine your goal is to improve your 10K time:

• Lactate Threshold: Do intervals of 1K to 1.5K, with recovery periods ranging from 2 to 4 minutes.

  
  

• VO₂ Max Workouts: Focus on 400m repeats with 1–2 minutes of rest—these are short, high-intensity reps. (800m intervals also fit here, but that’s a topic for another day!)

  
  

• Tempo Run: The goal is to feel comfortable running at race pace. During your long run, insert blocks of 10–20 minutes at your goal 10K pace.

  
  

• Easy Runs: Running at a slower pace helps build a solid aerobic base, allowing you to run faster and more efficiently on race day.

  
  

• Specific Strength Training: Focus on mobility, stability, motor control, glute activation, and unilateral work. This prepares your joints and muscles to handle the weekly training load and lowers your risk of injury.

  
  

By following this structure—and adjusting your training to your lifestyle—you’ll likely be on the right path to achieving your 10K time goal.

Happy training and see you soon!