In this episode you will learn what the run/walk workout is, why coaches use it, when it shows up in a training block (base, build, peak, taper), and a simple sample you can try. Run/walk uses planned run intervals with short walk breaks to build endurance safely and consistently. It’s a powerful tool for beginners, return-to-run blocks, heat, hills, and long time on feet helping you finish strong without your ankles filing complaints. Speed Optional. Fitness Mandatory.🐌

In this episode you will learn what the easy run is, why coaches use it, when it shows up in a training block (base, build, peak, taper), and a simple sample you can try. Easy runs are conversational, low-stress miles that build your aerobic base and durability. They support recovery, allow consistency, and keep the hard days effective—because not every run needs to feel like a motivational speech with heavy breathing. Speed Optional. Fitness Mandatory.🐌

In this episode you will learn what the steady run is, why coaches use it, when it shows up in a training block (base, build, peak, taper), and a simple sample you can try. Steady runs sit between easy and tempo: controlled, purposeful, and repeatable. They build aerobic strength and pacing discipline without the recovery cost of threshold work—ideal for triathlon durability and Spartan-ready leg resilience. Speed Optional. Fitness Mandatory.🐌

In this episode you will learn what the threshold intervals is, why coaches use it, when it shows up in a training block (base, build, peak, taper), and a simple sample you can try. Threshold intervals are repeat efforts near your sustainable hard limit, with short recoveries. They raise the pace/power you can hold before things unravel and sharpen fitness for racing and hard training days. Speed Optional. Fitness Mandatory.🐌

In this episode you will learn what the hill repeats is, why coaches use it, when it shows up in a training block (base, build, peak, taper), and a simple sample you can try. Hill repeats are controlled uphill efforts with easy recoveries. They build leg strength, power, and better mechanics with less pounding than flat speed work—perfect for triathlon hills and Spartan terrain. Speed Optional. Fitness Mandatory.🐌

In this episode you will learn what the vo2 max intervals is, why coaches use it, when it shows up in a training block (base, build, peak, taper), and a simple sample you can try. VO2 intervals are short, hard repeats that push your aerobic ceiling. They improve high-end capacity and make race surges feel less shocking. Big benefit, big recovery cost, use them with intention. Speed Optional. Fitness Mandatory.🐌

In this episode you will learn what the run threshold test is, why coaches use it, when it shows up in a training block (base, build, peak, taper), and a simple sample you can try. A run threshold test finds your sustainable hard pace (and often HR) for setting run zones. It sharpens tempo and threshold training so workouts are specific, not random ‘medium hard’ guessing. Speed Optional. Fitness Mandatory.🐌

In this episode you will learn what the shake-out run is, why coaches use it, when it shows up in a training block (base, build, peak, taper), and a simple sample you can try. Shake-out runs are easy, low-fatigue runs used to loosen the legs and stay sharp, often with a few short pickups for extra pop. Common in taper and race week, and sometimes longer for big events—always easy, always leaving you fresher than you started. Speed Optional. Fitness Mandatory.🐌

In this episode you will learn what the trail run workout is, why coaches use it, when it shows up in a training block (base, build, peak, taper), and a simple sample you can try. Trail runs build durability, coordination, and terrain skills. Uneven ground forces stronger feet, better balance, and smarter pacing—ideal for OCR and a great resilience booster for triathletes. Speed Optional. Fitness Mandatory.🐌