undertaken at a runner’s natural pace
function is to increase raw endurance
begins at a runner’s natural pace and ends with a faster segment
safe way to introduce harder high-intensity training
repeated shorter segments of fast running separated by slow jogging or standing recoveries
a sustained effort at lactate threshold intensity
format enables a runner to pack more fast running into a single workout
stimulate big improvements in aerobic capacity, endurance, and running economy
do as slowly as necessary
intended to be moderately challenging
good way to begin the process of developing efficiency and fatigue resistance
typically done at the end of the base-building period
mixes in intervals of varying duration or distance
are best done as the next run after a hard workout
lasts long enough to leave a runner moderately to severely fatigued
serve to increase the speed you can sustain for a prolonged period
