Speed work isn't just for for those wanting to get faster – it's an essential ingredient for developing the physiological systems needed to complete 100 milers successfully and with less suffering.

In this episode Lee and Karmell discuss: 

• Understanding training zones by feel rather than relying on inaccurate watch data
• The science behind lactate production and its impact on sustainable running
• Why speed work builds mitochondrial density and improves running economy
• Speed work should constitute approximately 10% of total training volume
• Different types of speed workouts: speed repeats, cruise intervals, and speed repeat hills
• Execution guidance for each type of speed workout
• How to warm up properly and recover between hard efforts
• Learning your body's sustainable paces through controlled hard efforts
• Why speed work is especially important for avoiding the "death march" in 100 milers
• Advanced options for experienced runners looking for new challenges

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