How Elites Improve Their All-Day Pace

Ultra races are getting faster and faster… but should those of us further back in the field take note? In this episode, we dive into why speed work should be part of every runner’s training, even if you’re never racing at elite paces or you’re training for ultra-distance events. Speed work is one of the best ways to improve running economy, which ultimately makes your all-day pace faster. We share personal stories, real-world data, and the science behind why short, fast running pays off... Plus how to integrate it in a fun, sustainable way that doesn’t feel like a chore. 🎥 Related Videos: The Science of Short Intervals and Running Faster: https://www.youtube.com/watch?v=THCpGvt3jjQ Run Uphill for Longer: The UTMB-Winning Method: https://www.youtube.com/watch?v=LfuEJlu9q8o 📍 Chapters 00:00 Intro 00:50 Why Speed Work Matters 02:25 The Fun Way to Integrate Speed / Today’s Session 03:06 How Speed Work Has Impacted Chris’ Running Journey 04:13 Vlad’s Segment + Speed Work Science 05:26 FKT Results / Outro 👟 Follow Vlad Strava: https://www.strava.com/athletes/12387974 Instagram: https://www.instagram.com/vlad_protrailrunner/ 🎬 Follow Chris Strava: https://www.strava.com/athletes/28291087 Instagram: https://www.instagram.com/chrisbeavon/ 📸 Follow RunLab Media Instagram: https://www.instagram.com/runlabmedia/ ✉️ Business Inquiries: info@runlab.media