Running economy has been a big focus of my training in the last 1.5 years, and I’ve noticed a huge difference in how I feel at different paces. Improving running economy basically means that it takes less energy to run a specific pace. So, even if your fitness doesn’t change, you’ll be able to run faster at the same effort. Here are a few of the ways I’ve improve my running economy: -strides: I do 4-6x20-30sec either flat or uphill at 90-95% effort. Usually I do these twice a week. -easy run volume: I’ve slowly increased the amount of miles I do per week. Mileage isn’t everything, and I still do a lot of cross training, but the more I run the more efficient I get. -speed workouts: I rarely have a week without some sort of speed workout (e.g. short track reps, road fartlek, or hill repeats), even when I’m training for 2hr trail races. Improving my top end speed has made every pace below it feel easier. All of this is from the genius coaching of mountainroche I never focused on ru...