30-Day Speed and Recovery Plan

Voiceover: Pillar Two: Speed Specificity. Wednesdays are dedicated to high-intensity interval training,

or HIIT. This improves your VO2 max—the maximum amount of oxygen your body can use

during exercise. Voiceover: We are training your body to run faster when it's tired.

This hurts, but this is where the magic happens. The adaptation directly translates to your

race pace. Voiceover: Saturday is Tempo Day. We maintain a "comfortably hard" pace,

right at your lactate threshold. This teaches your body to manage the buildup of lactic

acid, pushing your limits further. Sunday is your long, slow distance run—essential

for building aerobic base and mental toughness. Voiceover: Pillar Three: Recovery