The Running Channel Podcast 16: The Best 5k Workouts & Just How Fast Is Mark Zuckerberg?
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May 6, 2023 AI Snips
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Shoe Testing And Fast Development
- Andy tested Under Armour's Flow Velocity Elite in Portugal and spoke with the development team about rapid prototyping.
- Steven Scullion, a 2:09 marathoner, helped bring the shoe from prototype to market in ten months.
Build Speed With Pyramid Workouts
- Use pyramid sessions (e.g., 1-2-3-4-5-4-3-2-1 minutes or 200-400-600-800m and back) to build endurance and speed progression.
- Keep effort steady or get faster on shorter reps so you finish sessions able to kick in a race.
Pair Threshold Runs With Hills
- Combine threshold (tempo) runs with short hill sprints in one session to get aerobic and anaerobic benefits.
- Do threshold before and after hills so the second threshold shows improved lactate clearance as fitness improves.