Why add speed workouts to marathon training? 1. Raises lactate threshold for delayed fatigue - Speed training increases your lactate threshold. By increasing this threshold, you can run faster without accumulating too much lactic acid, which delays fatigue and allows you to run at a higher intensity longer. 2. Increases VO2 Max to boost endurance - VO2 Max is the maximum amount of oxygen your body can use during intense exercise. Speed workouts challenge your cardiovascular system to increase your VO2 Max. This enables you to handle higher intensity exercise for longer, which boosts your overall endurance. 3. Improves running form to enhance energy efficiency - When you run faster… your knees drive high, your legs kick back towards your butt, your arms pump to propel you. Your body learns to use energy more efficiently from improved running form. This helps you conserve energy and prevent injury from wasted movement. Speed workouts once a week is essential to help you improve your marathon time. The pain is worth it! #nopainnogain Shoutout to @crazycompression for their amazingly comfortable socks! 🧦🧦 Video credit 🎥 @elbertfoo @alex.noye Arigato!