Coach Patrick explains how intermittent speedwork can be exactly the right does of training, adventure, and fun. Most athletes overestimate the amount of speed work their bodies can handle, and underestimate the time required between these high-quality sessions. Solve this problem by using races to "time box" the amount of work to fit your goals for each phase of your season.

Key talking points include:

• Define the Event: Fun, Short, and Safe
• The Warm-Up: Shorter = More Work
• The Pacing: Get up to Speed & Sustain the Work
• The Reward: Post Event Celebration & Lessons Learned