If you want faster run times, varying the types of runs you do is key. Oftentimes guys go out and run a few miles as fast as they can every day—a mistake I personally made when starting out. This does not lead to long-term progress. Instead, it often leads to poor recovery, overuse injuries or just a lot of frustration. If you want to continue making progress over the long-term (which is where real results come from), around 80% of your miles should come from low-to moderate intensity or zone 2.

How to run “fast” ↓ It’s simple: you need both slow and fast running—but how much of each depends on your goals and, more importantly, your weaknesses. Most runners make the mistake of running every session at the same moderate pace—too slow to build speed, too fast to build endurance. Stuck in the gray zone, they struggle to improve. Instead, structure your training around contrast: - Easy runs & long runs → build endurance and efficiency. - Speed work (intervals & tempo runs) → improve power a