In this episode, Alison explains the importance of incorporating three key running paces into a training plan: easy, tempo, and track. The easy pace, making up the majority of training, helps build cardiovascular efficiency. Tempo runs, around 10K pace, improve muscle efficiency, while track workouts at mile pace or VO2 max pace improve power. She emphasizes the need for intentional pacing and using benchmarks, such as a time trial or race results, to determine appropriate training paces. Strategic dosing of all three key paces is the most efficient way to improve your fitness over time.

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