<p>🔥 Get my free<strong> ZONES CALCULATOR</strong> &amp; PhD-backed running tips here:</p><p>→ https://bit.ly/4lYPHKK </p><p><br /></p><p>→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/i_9jfbUNY_E</p><p><br /></p><p>Get $20 off your first month with code <strong>PODCAST:</strong></p><p>→ https://www.thelyssmethod.com/ </p><p><br /></p><p><br /></p><p>Want to run faster without burning out? In this video, Doc Lyss breaks down science-based strategies to increase your speed efficiently. Learn how to integrate speed work drills like striders and pick-ups, build a strong mileage foundation, and balance easy Zone 2 runs with high-intensity training to get FASTER. </p><p><br /></p><p>🎥 Beginners Runner Video → https://www.youtube.com/watch?v=twuSS9Uu2p0</p><p><br /></p><p>🤘🏻 TRAIN &amp; RUN WITH ME HERE → https://www.thelyssmethod.com/programs</p><p>🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/</p><p>🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/</p><p><br /></p><p><strong>Timstamps:</strong></p><p>0:00 - Introduction</p><p>1:40 - Striders</p><p>3:00 - Pick-up runs</p><p>4:38 - Speed work day and examples</p><p>8:50 - Volume of training</p><p>10:08 - Run slow to get fast</p><p>11:11 - Summary/recap</p>