Why You're Runs Aren't Improving

Why Your Same Old Runs Aren’t Helping You Anymore

Let me guess — every week, you’re running the same 5K loop at the same pace and wondering why your progress has plateaued. You might even feel like you're working hard, but your speed isn’t improving, and those longer distances still suck the life out of you.

If you want to actually get better — not just “go for a jog” — you need to stop treating every run like it’s Groundhog Day. Mixing up your training with different run types is where the real magic (and progress) happens. Here’s how...

Long Slow Runs – AKA the “Not Every Run Has to Be a PB” Run

Long slow duration runs (also known as LSD runs — no, not that kind) are the foundation of endurance. Keeping your pace in Zone 2 helps you stay aerobic, meaning your body’s using oxygen efficiently to fuel your movement.

These runs improve your stamina, aerobic capacity, and ability to recover — and believe it or not, going slow is productive. So stop sprinting every Sunday like you’re being chased. There’s serious value in slowing down.

Interval Runs – For Speed and Suffering (The Good Kind)

If you want to run faster, you’ve got to train faster — but not for the entire run. Interval sessions involve short, intense bursts of speed followed by recovery periods. Think 30 seconds to 2 minutes of effort, then catch your breath… and repeat.

These runs improve your anaerobic capacity, build mental grit, and increase how much power your legs can push out. Yes, they’re uncomfortable. No, you won’t enjoy them in the moment. But your pace will thank you later.

Tempo Runs – That Uncomfortable but Sustainable Grind

Tempo runs are where you run “comfortably hard” — that awkward zone just below where you feel like you’re dying. It’s usually around your goal race pace, and it helps increase your lactate threshold (the point where you start to fall apart).

They’re perfect for getting your body used to running at a solid effort over time — ideal if you're training for something like a half marathon. Think of it like teaching your body to hold its nerve under pressure… and not fold after 10 minutes.

How to Combine All 3 Without Wrecking Yourself

Here’s a simple framework:

• One long slow run per week (Zone 2, chill pace)

• One interval session (short, sharp, spicy)

• One tempo run (goal pace, focused effort)

• Optional easy run or rest day between hard sessions

  
  

The key? Don’t stack the tough runs back to back. Your body needs time to adapt. Mix it up, be consistent, and watch how much stronger and faster you get. Variety doesn’t just keep things interesting — it makes you better.

You don’t have to choose between running fast and building muscle. You can do both — but you need structure, smart programming, and someone who knows how to balance performance with aesthetics.

If you’re tired of spinning your wheels and want to drop fat, build strength, and get faster — without guessing your way through it — I coach people just like you. DM me “RUN” and I’ll help you build a plan that actually works.

Andy.