Workouts to Make You Fast and Find Flow

Challenging workouts require toughness and focus, leading to speed — and joy. [PodiumRunner](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0R_3q3nJV1-WJV7CgMsQW5NbFKH943Q17W5Y0pxj7X6xCsW2LCDfg4cFkSJN3R6vnBsjnYqW1xqmXw7YGM4HW61cWxK3NxbGDW4mSYGH2V6qK8W8XtG_N4L_W1DW8xlSM66_VZ0BVx2b4Z4mXF3VW5b4V_v59cjPDW6GL-SS5Vb9h_W5PBfd32v--fyVpVrCM2xqttVW4s1CsP451bRBW2jFXXZ5Bv0kVW2JgsSl8mddB0N3pf37qnCNHGVDwXvj12yd6sW5Xp4Qc8M4mrxW9hpf2C4FS1bSW5J5-Y56CvKCQW723TPj56jNPyW1QBc7Z36k5hj3jcp1) [Follow PodiumRunner Online][Follow PodiumRunner on Facebook](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0R_3q3nJV1-WJV7CgFF5W8cNFW72F9s4gW8N62rz19ZMr0VP3c2M868V-KW4T2bqh15q9MHW1XnyXd92VHZ-W5Y4RL97sxv74N45sgr3D6D9VW74cgcn7L65DHW8GDHNf6Pd4zFW3C1yYk3xxTrdW59dskJ5XRlJvVfC4PN83g2_9W74QJ-Z1-hTZmW18yW163zH_JkW1Qy8M73t3LTrW3HDgph3NjG2JN1_jxswlrqmCN2-1RB7hxRNpW95YmPR57sNxvN1KcB2vrSrktW78L87x2cygMhW2vpdMk41gb97N16vBwP5fBhjW90hFdk6QVR9L31Xk1) [Follow PodiumRunner on Instagram](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0R_3q3nJV1-WJV7CgLrtW8DlwDY8kX0vyW3z58Kj3mtqFhN2n3HFmg0h7nW4d0zwb1X72cdW3DhvxZ2Xt99zW1jV8Tb6mTSGKW6n50bK8vRz0cW59h0Yw2HB1wZW8vTTCG8bTwPrW1N8Fxz25NBh1W4lhG3V8xMFLnW5t7VH03RMLz-W6znw3W4fPtVzVcb6Lp8FdpnYW7V5tpT7s4PrbW5WWdTH7rpXR5W1qjl6S1N_hSGW1F-2993ZDm4cW4rjfry2D6jCnW7KKV062nl08zN52h2zkqRqMPW2mCtbC3pZRdtW6bxr5d6w8n9YW5HmdK11dnkK43fzm1) [Follow PodiumRunner on Twitter](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0R_3q3nJV1-WJV7CgDrYVh88s37qcZRYN5SN9ddXbkM4W69_Xs7750gDxW3HwMs22cL2lpW93Hfzp353L92W1V17LH76JV4DW48zrw31GpdlDN4Xx4rbzccjLW2cl85y9l0nSrW6Kl9hZ1s0MbwW3Zk1Ty4p0Xj-W3FGY_t39hK1JW1f9hk79bwVncW81tgDV8Qr3fGW1W60fz7g511vMsNxvRH96MvW1fL66169xjL8W8H5G8R2j1YnhW2_qZr05qRT0hW7YVKPR3vFbzFVWBdHM39_Ld7W30zRd78zkb3lW94d-8j3dk8gCW5Wq8RK3g1bNn32w-1) Passports to speed, gateways to flow. To race fast you need to run fast. That's a given. Speedwork is essential for anyone looking to improve their PRs. And, have no doubt, speedwork is tough. Some of the most difficult speed sessions are ones that include long intervals, such as these [5 killer workouts](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0R55nCT_V3Zsc37CgYZ7W8_vSZL5NBJCXW1cMNFL4ckRYnW44FM403lgyHRW9m232q38s7FYW2cwPCd6My3_JN1nKHZXp76R-W8WPzPH1XrZT8W2d_QB97VYLQ0W2zn1Jr7Kn1FzVms_Rk4cBngwW4Y3bzc2Lb1kRW21ZwHf2-PMNKW76Zfvj5Jmtw0W25DML75twzLKW8Sl_SS3YHgjPW2B26qB2jxz6jW4yV00X4T-2P_W1Slmd01tBmFcN1r_QPqcXsp-N3Lttg3NcnwKW4hx0th1lwwrNW77wL7L8pbvLcMhDgV1ZZTTxW1Wn5Ml8WmwMbV9XLSV3HS9nlW8Wp4vm8LHL4rW457btC4JwQ4HW2VyRFN4gyt8_VZHjBt1B-Yq2Vm0WWh7SPV1SN1wmNZnHvqrJW37Y15Q4fYBPvW6VZnR95g7ZqKW1SHLWP8gmsm43jwH1) shared with me by top high school athletes. In these workouts you have to both go faster than is comfortable and hold that pace longer than is comfortable—just like you do in races from the mile to the marathon. But speed work isn’t all pain and suffering endured to obtain a goal. Despite the difficulty, doing speedwork has its unique joys. The difficulty is, in fact, central to this pleasure. One of the key conditions for finding flow—a state where you feel connected, in control, even invincible—is an intense focus. That focus stems from a challenge so big that it takes all of your mental resources to meet it (but not so big that you get overwhelmed and mentally run away). This is where speedwork comes in. On most runs, we need only a portion of our attention to maintain pace and not take a wrong turn or get run over. We are free to mentally wander—which can be enjoyable but is insufficient to distract us from the looming work deadline, dying phone, or the roof that needs to be fixed. In contrast, when you're rounding the final turn of the track, finishing the third of four sets of repeats, you can't think about anything except keeping going. And in that focus is freedom. For the moment, success becomes clear and simple. Marshaling all of your mental and physical ability, everything disappears as you embrace the challenge with the confidence that says, "I've got this." And after? Deep satisfaction. You can't go there every day or you'll burn out and get hurt. But if you're not going there at all, you're missing one of the great joys of our sport, as well as the chance to rocket your race performances to a new level. Below you'll find a collection of creative, challenging workouts—passports to speed and gateways to flow. Use wisely. Run tall, friends. — Jonathan Beverly, Editor PODIUMRUNNER [Add Flavor to Your Next Speed Session With Special Ks](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0SB3q3phV1-WJV7CgzX1W601RWM2pXdmbW17ndXr5xpNwjW4JXT4R1pJfDtW5bRj6z4x7bJ3W1Dfq2c1r0tB2W2cjMRY4-c7ZGW8Nzf6W1sw8zWN1WqCpnF00sjVrzbY46tYb8nW2Bg-_G4g6ST3N3zd0m4ms-jMW1-KVjS6Rm_7hN3Z5CwH5vjXBW4JJ8KX9jQtv4W5Vf93v12Sl2VW15Js7B1jBbXxW25CZy48rCsyVW48wghp7MmgWhW8Y2RpG82ZzmPW8d63tC4F9qySW1WrpP-8T3Gb7W7lDgCN62zvcpW4LT3LY35vdxVW61kfdk4xL5M1W2P5v3G8Qr8DYW7XNzJ42qlBGcW2l_LhW2KJ3v6W3qTqs41-p_2J3g0c1) More often than not, speed sessions follow a predictably bland format: 10 x 400 meters, 6 x 800 meters, 3 x 1 mile... standard loops of the track. Coach Mario Fraioli suggests breaking the routine by doing kilometer repeats. Running 2.5 times around the oval not only shakes up the routine but also delivers a unique medium-distance challenge that can be completed in a time that stretches you but doesn't overwhelm. Here he presents four workout variations built around the "special K." Want even more variety in distances? Try these [oddball intervals.](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0SV3q3pBV1-WJV7CgWX7W8GWXGG2kPWt9W5YCXgS7jhgwWW46G3Mw5nDcPdW9fMHj95q92KNW2c2vtT1GfB1QW41l48C1c4JTcW6-PGfk43cbfdN2s8SJFxWMHKW8DWj6j5r1Jh-VY8KkS3zVzlKW5CThHj8FKPJ2W3GFWph5px-GnN2TfDBz9qb69W1nTFR-8WFJBTN7Hklxf_cNQfW98bjQh3T_Y3zW2jL8kT209zt1V7YR7347w3lYN3vXKx7j_YBrW89bY4W94dNr9W2zb-Rk65QRzbN6FBQkkbYMhYVTF-Gh703jx1N5ZhxcPRMQGQW4gYbFp3pNzdQW7tk8qV5M79XvW83DYYy7PdnZ2W1TDHq03yh5y9W4ldQvf2knN5jW95Fdd61WZJ4G3k4W1) Or vary your pace in this [over/under interval session](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0SV3q3pBV1-WJV7CgVsWF6BSzZfnNSGV6wGpg1B1Sm9W5__Dzk2JP_5jW26gQGg5DY6XRW6Z0cKX7pbmkFW6y9f3Z3mr3HvW1fnLS84jDd28W6GffXc9f-4b0N5cV4-X9bJ9HW77DN_n4NnFVDN307lx5Jy4X1W8tSfZz5P1nPBW2d-bLd8sx8tjW3Msyyb8HRxh6W8qrvYj2lzS8mW3ZsQRk2y1gbVW6ZRr2v8NFsCvW3Q8f0X6FHf91N48q_kkr0GS9W4XMm7P5Ryk0dW9bFkVG8qpKZZW8bBbvf5WYTbwW4F9ljK6YyzVFW4PmNpZ6GZ7W0W5-0Jtl1873F9W7_GXsf9d8L4SW2p8qXZ53F6PRW4FN7jt5H4mMSW3jkBVc85mtxfW7MT_ML8j63hq3cMt1). Really want a challenge? Here's a [workout that combines short and long intervals](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0SV3q3pBV1-WJV7CgL-WW3Xrfk86hn4wBW33-pZf5zvs9KW4NYYzz4kg4XBW8FZjdY5lQbz7W7KY_dd7zqWlKW6BVKLn1gVd4NW1gdfcK2hgf3PVR3YC-59QrbgN6mvG4rrpX9kW89wr518Q9q2QW87nHKw2rV-vkW20hqvH7qd8pwN3XhLzT53tdJVSkXLY6KDVj3W2w0Jl99f64N8W3kDzbF9d2K30W8J0R4t1S41QdW317kdW84nGd4W2myk931mXQPZW2C6QzF7sgqNZW4h74DX7NgDgfW2YHDtR3qc-4cW68rvBJ4qYDdhVRxxkb54Tn8GN42gk1LR6YM6W6_Q5QV2g9ss1W8L3_ZS145MK8VF1gn05pZzhnVnG66R58W5HBW704_QF3Z3dDR37jc1) to fine-tune your 10K speed. Training for the half marathon? This [speed workout plan](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0QQ5nCTJV3Zsc37CgHQtW4cSymV72sz6sVvggZt9dR20VW3vF3Pp7x0WmrW7SZVpf64KJCJW5dX5Ts8fmcKpN2Ffb5fYtZxZN8QZtmSKQMPVN1hVl8TTT409W7V66xX19MfnZW2B7LVG1yXz5ZW6DVX5T5HYdysW1fDT5z25mZphW8Ml7YF2w1tFBW4D4mcn48VwXdW8kJSBJ53StBjW86StVk3YWSdpVSjd286Hm-LMVWpnW35wVjVvW6-1Rv481XcRDW4Lrj_K2TrDRmN75rk5nDH5lvVXxwzr6DSnHWW2P0_MW14pdv5W3w3Z632F3YX1W6kVmLN28qNwxW94Pzrw27MbwCW41XNqw6hCzgyW7tkctG978XR-W70vVBs8JSJsSW1kCH706CFc2ZW8YHzm_7lblFqW2vdHG84bQHf534hr1) uses standard distances but strategically varies the length each week. OUTSIDE ONLINE [Master These 3 Steps and You’ll Be Pacing Like a Pro Runner](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0SB3q3phV1-WJV7CgDgbVKwDxT4FzlptN3slr10Fq00hVHGVp91P23ZjW8RbB8n14g28YW44hM6X35lyH2W2ThLZc5s0wchW172gdk2B9PC3W49X1Nz5jvX6zW3Kn1CT6CS12WW7DVgzx47hlMzW5cfwf71BHnCdW6FjCyB3xFfvDW1QPJVd7QTM7CW2qRF1R69Tk9jVJlnP92z8BmTW5HKym32t8BGNW3kzFc59d7mlzW6SYBM113fT--W38JfgH3smr34W1YCtJj2d9LT8W5tk4ms8VW91DW8-Dm878yH6H1W8b_dG48kvrmQVXnQTG7fxjxNW5g20fk2b04VpW1jQLsX6SSzqyW627kFZ3BLXVSW8BKqHR2gQcjg36H71) Poor pacing is wasteful; It leaves some of your fitness potential out on the course. If you start too fast, you’ll wear out and have to run some slow, ineffective miles later in the race. Pace too slowly and you leave some potential in the tank. One of the marks of experienced runners is their ability to run at exactly the pace that optimizes their performance for the full distance. That ability comes with experience—but you can train. Matt Fitgerald explains three methods for cultivating pacing mastery. [Apps to fuel your adventure!] Apps to fuel your adventure! [Download Gaia GPS](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0RJ3q3npV1-WJV7CgLzlW53v8Sm6g1_lnW8rXk_n1dlQCLW5BRdX263fgC1N6hBdShWb7P-N71w1tSDNGcbW8_dL_c2S7BspW33hPn667TTZVW79_81K1xnGFLW3Ktlyg7NzHvFW2kFmN_868LssW6c4xCl8hzym8W6sVFzy5V-j23Vf8cYK2Xjk6gW3711Gw9bSlS-VwGBc74d_MlSN3dLwVZdw2KgW6SP0jD1plK6GW10SHC15tdgqnV9w0KQ2qgl4pW18X1sm7LMFT0W8p3nJp5DSJL7W68r7481hNPVc37px1) Gaia GPS Trails, Skiing, Camping, Offroad Maps [Download Trailforks](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0Rp3q3n5V1-WJV7CgS2bW7My3CL6xCxkRW1n49bg23K3PbW2FRFyk8h_Z6rW8HTqmg6sn05CW9fFm6p4nzqmRW93JSqw4s_DZMW7brlNQ14ZysmW69X0F57C2HWjW4GvTwH5jkhL3W5X3_tn6fxxTzW5tJzLG65799GW18MWZ-8yn2ZYW4T0MHm6330DWW5K_Qwf8J725sW1N6PS-6H68xdW2GFsw736PdTDW8GkJdk4vBs3rW6lGxkG3lY1XjW2MLpl48d2P2CW4mfkwv215yWT32YK1) Trailforks Trail Map for Mountain Biking, Hike, Run [Download Outside Watch](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0R53q3mQV1-WJV7CgJRZVLvn2f45S4rbN81h97HfqVxQW8mjHKY7lKSvGVN3Jct7D5_s-VKXRQb1Y8xMXW3VxH4V7BLdJlM-mbHsc097hW5Tp7w47YHcB2W4BCdSY5ntHZrW6sBnRy8N8VbRV_VP3_1YgKgZW5Qp1wC32VKKfW2HLbCQ2-qTtTW4j-qtr4Y5mQtN3c69xh6NqslW4y2BTn62YGwLW8JWFwH36S2jlW6Pllwt8W3WP838qd1) Outside Watch Stream outdoor lifestyle movies, series [Learn More →](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0Rp3q3n5V1-WJV7CgHDSW8sPCKR11vbJGV3l1d52SKr11W97jqqg4KCzX6N6WfXZrrMp1YW5TGn5F8yPSPFW49zmg74x5sPlVb9t0-85nYctW2N2djr6j_RZ1N8GbQ7wk2Z2-W6w16Wz6bknLPN4s2PskwzGCwN600HFtLRFfnW3rZLLY8L-TSkN5jdQpnTRkKgW1qCF8P2ZJDbcN3JtDqTm6T9NW1XkR-573fJxkW4xG6_P3y7CLdN8l3qD_bsmjjW5R9ltH8bh5Wz3fX61) PODIUMRUNNER [Start Now to Build a More Effective, Durable Stride](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0SB3q3phV1-WJV7CgD19VgmDkj13Cdz-W4rsndx5l5T75W3j3DZX7-tD75W1MqQSc81sj69W2g0_GM3GXsH_W4X01bV8Hbnr2W6j_ldV5vJpDVVQYj6R99v1ZJW5pgblh6J_DLvN6V0t6YzxTLfF9cF8-b-HHyW4y3nbK3MLv2kN10tGY_qkrZSW2_v01g3fPmC4N8Yj8qdF2GFfW23bmVj5-hJvGW1Z1GVc6rrGjbW1mMcqc5V55GvW5JKlL868twB-W2CSXxG6V65-KW5qvH3M6TTyvJW4BGYPr8XXBxPN6W9rt7Whr-1W3RgNrX8vdHyVW1bS-8L3-8tT4W9l2k6R5TrKSSW6TldgJ3d-whzW5fN44X4PPhwZ3lM91) Outside+ Ready to run farther, faster, and with less effort and wear and tear on your body? Rather than doing random exercises or trying to match someone else's idea of how you should run, this course will take you through all you need to stabilize your joints, improve your balance, and run more efficiently, powerfully, and durably. Clear, concise videos explain the how and why of each exercise and lead you through progressive modules as you gain strength and skill. 113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0QQ5nCTJV3Zsc37CgY0zW9gMJSw1LDBSFN2JQH1Xss36pW2CF_FY2rsb-_W33yqzs4Sx1m9W3snTSh2-lcjsW19Gf0j5qmqcPN1Q8qFLRwD3dW641jtX1WtcMSW1GfCDc19crwmW4r5v3y8gFZwgVRY93j4rxz_CW3tnGGs4xyLdMW9fFyPz92K62NW8VDt767Jy9VHW4dlLN-11S8P7N2xyfbMLvFzHW6dqbmn3sbMmxN3yTC4j1-R9QW6v05wQ812FrkW4WDQ0-7NVYp7W80BJBs3CD7QYW8dVZv01v66MjW2fB5mJ2wr6fqN718gkMBdWpsW8sw0sp4vFQmNW7Dljwm1Gb0M3W39PcbJ42NqX8W5s4msy26vFplW6xmFYX2N11DVW3DxqK7116Yh8W7dcfS459gVmtW7Xyy712YHlvt39jJ1 [Privacy Info](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0QQ5nCTJV3Zsc37CgWkvW6TXNsg79ykFcW5nFlmr7kDf_bW4kpqP74CvYV8W9dsHG76Y4g0dW8yFJ1r1PYS4pW3LlCvh3nXR54W5TNxR25qpLy6W4RbYgt6Nc4KMN60wyYKpFKLYW5v0dZj45bt7kW2kG8r22kB-f3W71ZCQ-1Gc2_NW1yGgy02RYv69W48f4Fy5jHyBbW8x9Lht4_rqnTW4Md95c4d_YMXW1X-l6H4G5wlnW4KvLVf6Xprc4W6Zw0zh323ykCW87XkGP4G1KKWW4GqnzP4dqrx9Vf3QRM1Z5-YXW36H-6W5Rgd0QW2HdYhq1BfGqhW4hCfbW4QBVDYW30HQqH3P565VW2Z1VGT4GZHRKW4Pdchw437fCbW4xJ_kM7MR0vqW3QT3yH9c25HNW2v4RZ54l13CSW3GCVvd2rjmDG3cH-1) PODIUMRUNNER [Workout of the Week: 800/400 Pacing Sets](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0SV3q3pBV1-WJV7CgJfcW36Yf9l90tXxYW7Xg4d57B1hPhW3nbBKz2T8DpTN5mQmX4LYw5JN8F5XMGFMZ7CN66Mpqdx_qYcW5x0D8Z8Cp0VBVr4QLv3RMrvxN3fD6fNlH4b5W8l8J108MRbN6W7ysRbD4y-xCcW3YtFz53_2FMPW98p8M939llkqW8Lv6jM6WPp9nVmYd7l5cY4R7W10GK7v582yHHW7HDff17h9CLFW5pkBlv28lcVZV8XFMw7gxyFLW3yKb0w2mhV-ZN4dWv3bYGcCHW2LFhrP8-rL_gW8W12lh8_d8bgW8DQ2v95WDhzxW8tMF9Z43cQhbW3Mg6X_3qqKTHW44SCgD4xJxvpVk0skP605-rsW7SDy2B2Fc-3mW5hGsPr6Q4KqR3dpm1) This workout combines different distances and paces to provide both an excellent physical challenge and a test of pacing skills. Coach Jenny Spangler uses this throughout a training program for the 5K or 10K, progressing the difficulty as fitness grows. OUTSIDE ONLINE [The Best New Running Shoe for Every Type of Trail](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0SV3q3pBV1-WJV7CgKggW6JGVbB4z6xrnW5D9ymG7zppBCW2GtCj91svxGmW7h1TnF583ftMW5sw3pz6ffZcCW1C_Lyr8ZbgRsW8RNY2F7C0bSHW6h_jr050F73hW75R-yP2b7QpzW70ykfX6F1rZgW8g-15x20V6fJW3hdPV-7q1XWHW8P6ZNn7pkcVvW2NhLsL1YQCTFW8vhq2w2sJrMRW7r9C1Q356x-nW6XsDnC23ZMZMW87kLLp3gLr1tW72J_sK5hJc6pW1z60828nNFydW52Xxz58cFm65W14k55422MF5GW5JhRMG1zY8PhW63j1Qg3h-5JYW3pJZMX4Tf-WmW5PqPcC1sWg-6W3vvls745StD6W8B2rJf9hWgTlW2vYd_y5l65TrW8tl3mp14Y6L13j4W1) Know what type of trail you're running? We've got your shoe. From "cruiser trails" to tricky singletrack, mud to mixed-surface terrain, we've made a selection of current models to match the challenges and optimize your experience. Check out the details before you lace up and head out. 113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0QQ5nCTJV3Zsc37CgFMWVyBTRV4WWSqGW23zCf329jP0wVGrZbr5HZQVlW8-6n4D1VY9RTN72mJ2sNL9z_W568f401JjlMfW5gVyBr13PxkWW141Ml21qZJ7mN3HGxcz8xLsXW5456xq3BS0n2W8-Rjzb1QgVY_W8FJYN25RbGpRW4JvwJy8kVqBmW4rdBvs4JTxZ1W4G-Rs44bFXLsN5Qzjy9SvYcbW7nCJmP8DhCnWW4rh4_L5q7tjHW7JwKgb3GQL9LW4hC-Y95_NJJnW6Nscbx2Z58nyW87DmX_8xFNLdW76qlSx76wmWsW2ty5PK2hCXlYW12cGrZ4Bc4yNW4cLMkQ6hJb-_N5b6LP3TgBBDW6b5F-12YQZRwN987JWkJ-_sHW1RSh6L8j5pntVsrDFn5bsYmhW33x-py5cGcF738Hs1 [Privacy Info](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0QQ5nCTJV3Zsc37CgXjCW2wydxM7ZSZxJW6S2z8v4TJ4K3N7T19GDBYMXyVShjyQ2xwbMTW134H-Z5SxcsMW1xS7JZ8D2-YqW92DvC5217tJ_W86G8JY40M4T7N6ZjCtnrQMjJW3_WKTp2Ht5NPW6577Sh7VbfhZN92s7vXgwMJDW2TGRLc5cVV-qW882V-23_kZWHW2WRqXx2gBJTcW8p572d4yC3fTW3RlhRv42qBQHW94XGc76wPX1hW60tcm82-LTBkW3Cq9kX6BTb99W87vtBs8XjlbkN1VzwNnpJVQyW8kPCR68tyc1_Vdh1wd2dkzH5W4Q4Bf-6FJ5KRVwQb4X5XVs7MW5T5XD617S2J6W5vdRJC4rzvdQW42_3gf3GGdDDW162TFH7fjH82W9l-hGm5c0vP6N596YnMYcSV2375S1) [blurrytrackwork](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0QQ5nCTJV3Zsc37CgHq1W93Bmpt6bgNTLW8YvK722vxF97N5QRRYQk-zZnW6Cqcxz8Djc0PW6TP1H72knvWqW6-F4qq6jcZk7W7lNQmq5B1trFW24NC-h3Js0kCW6z-l445LfPl-W2_gnFw1jN1q3N5WHXl5DQphZN92G_K6l_zFPW2_VtzD5QLZNpW7GhYDD9jH4l1V3pkZW4dh9NWW4ZhTgQ7LBpTYW6k2tSg1bZqSyW44qs-F8t_gjbW54XlXJ1VHjsjW1PnKc02lfC1MW8kb8Yc6qJRZkW3Q4nD62KBlDgW6kk8qv8BZWd-W7dBgWt1LLc9YVJLZvc1htdMpW8Fzhh091VpQmW8d2qwr96pj32W1_LJ5z2hNCH3W2W8bDv3VlLDkN90_MV8mS6R0W4z9Y7N6X13XVN7TCBXR4CYnj31PZ1) PODIUMRUNNER [The Two Best Speed Workouts For New Runners](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0QQ5nCTJV3Zsc37CgNxMW7H3d787RdvTdN86rtZs3V3ZhN9cvRtHWXFntW8CQxCS60dHLmW3GXqdV6JZ3D7W90GwTQ5y3XwnW1MfY5z8xv7KJW1nzy9P1DY1y2W5tSPKB1MhwX1VrWJnx5kXcXXW8P1Kqm4zYLGKW3tVlPl93mdRpN1tFsv9MQsnYW3CzbYZ6jMjFcW8S5VF584VP6fW2XHCdY4jMHtCW7nhDLM2BzFh2W93FW1R93s6zRW2MNn0H6fLPcxN4CK5j5wrw8KW3yRrJJ7hcPSmVTg-qJ3hjWDTW56q08g5GnvDLW9bxwqg3z0PMRW628G653s8hv8W70KXGh1tcVcdW39qk0-4t418LVpPYDm2VC76LW6tnwyX4FVrCLW7MNWL42Y7GbGW6p1CPH86B7cdN7lvnZVTVgj53djm1) [aleksandr-sorokin-spartanion_h](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0QQ5nCTJV3Zsc37CgZ2BW2K8nXb8r9BNcW2-D6Y837xDp3V3T9Ps5yQjWZVFXz2F1hQ2rdW1_m7qF8B_4vrW3s4tnT3SRXqLW25kBCN46gX-TW2307Cm5ZFjCsW8q4TSd5HgQrcN4MGb-qjP3yvW7pVBTk2cndddVdsD5m1vv-tpW877rbt5KsR1pW1X2GSP525bRSW1K_YdV73zPKNW7vj6Zx6QMX7zMw-Mz2Qqmb_W5z4bTd1LjQCjW1BYD6D5gL6tcW5fBF-M3zMqCtW1LtBRP1MLNqsW7F6yxM2Snb0WN9lQ8PHtXc67N8xG4YXZ7_4_W46YFZX4hjNgFVpLpZ729SNTYW5jTZfY5QzcJRW1gTXrB8B0QwBW2GkgJD2XZZrRW3H5dCN27ww8WW7MlHFt6LtBhFW5ZnDGB7rfpBJ320T1) OUTSIDE ONLINE [How Lithuanian Aleksandr Sorokin Ran 100 Miles at a 6:31-Mile Pace](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0QQ5nCTJV3Zsc37CgRPDW3rSWYZ3MLbljW1P-z0m10RfLhW1p7q53276tF5Vl8Ffx3zBj9WW9hnZJ03qRbz0W34gDbv8mKNn0W3c3FqV3gwNyQN6JpKW6GkzlnW6VPYrD616TcsW4hrW893P_TyWN930QPB8kvL8W7Lb73k8v3-Q8W4pPDyl2wHKBQW30qGfz3-zmWtW4qlhQK1ldXV-W7h19Sg1pZRbHW1vm3b142zdQSW8Sms2v3wY9WPW17BHbz9k12FmW7zy4Mr8nPDzjW6S5-H283TcLxW55sS3J1C3cfYVL1B4l8JgMZfW9j6b1G1VHCf0W8T2BB53N6m0bW3ncXPK8KgWwnW8D6K8C305fg_W82-xMc1smF-RN8s-kFrM_TVFW3xBM4w3c9cfTW87CGJt6PwcYyW3bJ5wM5pTT4N3hZq1) The perfect adventure pair: Garmin fēnix 6 and Outside+ NOW FOR JUST $349 [GET THE BUNDLE NOW](113/cy08X04/VVHN9c6bg-ChV8VFD76x49bmW7Kkhd54DsZrlN5BW0R_3q3nJV1-WJV7CgWtMW2DDsMz5ZmmSpW3KfmRw2Mc7zcW8fSV2q73nmXPW91KN9J81Y475W62Sxkk2rqhgTVP7N5s8N7sXqW1ZmSFn1Nb8TdW26WyKY4F9pzSW5rG-pf7PmFMlW3DWn3P4w65FXW91FtlF5QJqmDW55g0nk8_3FwJW4mvy1T68cCkPW5-50P72qZCb3W8x3MWn3T2XvRW38LjY88gPGNrW8_8FFt8Sj3tjW6fZBYd4y7PqVW81ZKJh6g6SpHV2tK_b1BFDwhW7h44fz4SyF76W867KNc3QVJPhW88Htq03Dj--gW3BvC_w32S4Vj3prF1) [You are currently subscribed to PodiumRunner] You are receiving this Weekly PodiumRunner Highlights Newsletter email because you are subscribed to PodiumRunner, which is a part of the Outside Network. 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