5 Workouts Every Runner Needs to Get Faster (Without Burning Out)

Want to run faster, whether you’re training for a 5K, marathon, or 100-mile ultra?

In this episode, Zoë and Coach TJ break down five proven ways to build speed and endurance without burning out. They cover everything from running economy (and why it matters differently for ultras) to practical workouts like strides, hill sprints, VO₂ max intervals, and tempo runs, plus why easy running is essential for performance.

You’ll also hear:

• Why wildfire smoke and high AQI days can crush performance and when to take your training indoors

• The hidden costs of running with poles vs. hiking vs. run-walk strategies on climbs

• Real-world gear choices like belts, vests, and yes, even frozen Capri Suns

⏱ Timestamps00:00 – Adirondacks training recap + gear hot takes12:30 – Wildfire smoke, AQI, and safe training choices25:15 – Running economy: what it is and why it’s different for ultra runners36:10 – 5 ways to build speed: strides, hills, VO₂ max, tempos, and running easy

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