[Reed Shea]

One big takeaway for me from the training framework in TFtNA/TFtUA is that you can “push” your aerobic capacity up from below through lower-intensity volume, and you can “pull” your speed from above. Max strength training helps make running/hiking a lower percentage of your strength. Intervals above AnT/LT2 will help recruit more top-end force production.

Keep your easy days easy, and your hard days hard – 4×10 minute intervals above AnT can be a helpful stimulus to improve your lower-intensity pace.

Zone 3 tends to feel fun, but it’s too hard for an easy day & not hard enough to improve your top-end speed.

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