Show notes
Strides and VO2 max intervals both mean running fast, but they do completely different jobs. Strides are short and smooth, and they train the way you move. VO2 max intervals are long and brutal, and they train your heart. Mixing them up is one of the most common speed work mistakes we see as coaches.
In this episode, Zoë and TJ explain what each type of workout trains and how to structure both. They also cover the six mistakes that keep runners from getting the most out of their hard days. Before that, they answer a listener question on super shoes. A new 2026 study suggests that slower…
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