Weather Condition: Partly Cloudy, -2C, Humidity 89%, Wind 14 KM/H.

Location: Wandsworth Park, London

Running Structure: 38 Mins Speed Run with NRC

Mood: Excited about Speed Run

Heart Monitor: Apple Watch Series 6 + OrangeTheory Chest Strap

Running Apparel and Trainers: Nike Pro Tight Base Layer with Nike AeroLoft, Nike Vaporfly Next %

Does speed run help with long run?

YES. Simply yes. We don’t just run for distance. Speed run is essential part of training if you are looking to improve your long run endurance and speed.

Personal thoughts and feeling:

Every speed runs helps me to understand my current body limit. I put 9/10 effort on the 30 secs sprint. This gives me a feeling of the limit on my lung and muscle strains. I also control my body posture. Key part is to push yourself. It gets harder gradually. However, it does give the satisfaction of achievement at the end of the run. I feel stronger at the end.

Science behind it:

Simple term: VO2 MAX training and your muscle strength & stabilities.

You can only build up your VO2 max in small amounts, but these tiny improvements equate to minutes off your finish time.

I really hope these tips will help you with your run.

If you would like to see my result of my run, I will post it in our forum.

#RUNNINIT | My Strava