If you only run three days a week, making all three runs easy is the fastest way to stay slow.

Two runners can train the same three days a week, and one keeps getting faster while the other stays stuck for months. In this episode, you'll hear why more easy running is the wrong fix when you only have three days. You'll also learn the three runs that move the needle, how hard each one should feel, and two tiny add-on days almost nobody talks about. It matters because three easy runs is a watered-down version of a plan built for someone with double your time. By the end, you'll know which runner you are, and you'll have a free 30-day plan to put it into action.

Key Takeaways

1. Easy running only pays off when you have the volume, and three days don't give you that. So stop making all three runs easy and give each one its own job.
2. Your three runs are a fast day (short intervals, seven or eight out of 10), a moderate day (five or six out of 10) and a long easy day of 60 to 90 minutes. So match the effort to the day, and keep your moderate day comfortably hard, never 5K pace.
3. Two short strength sessions and a few strides add about 40 minutes to your week and make you more efficient without running more. So do your strength right after your moderate and long runs, and finish a run with a few strides.

Timestamps

• [00:00] Can 3 Days a Week Make You Faster?
• [00:58] Does Easy Running Work With Only 3 Days?
• [01:41] What Is the Gray Zone Trap?
• [03:12] What Should Your Fast Day Look Like?
• [04:01] How Hard Should Your Moderate Run Feel?
• [04:24] Tempo Run vs Gray Zone: What's the Difference?
• [05:15] How Slow Should Your Long Run Be?
• [05:41] How Do You Add Strength and Strides?
• [06:44] Do Strength and Strides Make You Faster?
• [07:51] Is Your Running Form Wasting Energy?

Links & Learnings

• 📈 Improve your base training with this 30 day plan now https://dlakecreates.com/base
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/3runs
• Learn more about staying out (and in) of the Gray Zone dlakecreates.com/grayzone
• Get The Best 10 Strength Exercises in the Least Time for Runners: https://dlakecreates.com/runner-strength-training-guide/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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