Why Microdosed Speed Matters Year-Round
In running, each phase of training has its emphasis—whether it’s building an aerobic base, honing speed, or sharpening race readiness. However, even during foundation phases, where the focus is often on steady mileage and aerobic development, mixing in microdosed speed sessions is crucial. At On The Run Endurance, we utilize High-Intensity Interval Training (HIT) to incorporate these bursts of speed, even during base-building periods like winter. Here’s why this approach is essential for your long-term development as a runner.
A Year-Round Approach to Running Performance
Running fitness is multifaceted. Endurance, strength, speed, and efficiency all contribute to peak performance. While it’s logical to emphasize endurance in a foundation block, neglecting speed entirely can lead to a decline in neuromuscular sharpness, running economy, and the ability to transition effectively to later training phases. Think of it this way: you’re not building separate silos for each aspect of fitness—you’re constructing an interconnected foundation.
Microdosed speedwork keeps your neuromuscular system primed and efficient, maintaining the ability to recruit fast-twitch muscle fibers even while you’re focused on aerobic gains. It ensures your stride stays fluid and responsive, reducing the risk of injury when faster training resumes in later phases.
HIT: Precision Over Punishment
At On The Run Endurance, we employ HIT sessions, which deliver a controlled dose of high-intensity effort without compromising recovery or the broader focus of base-building. HIT alternates short bursts of high-intensity running (roughly 90 - 95% of your max effort) with easy recovery periods (40-50% of your max effort).
This structured approach allows you to work on speed without excessive fatigue, integrating seamlessly into your training week. The duration and intensity of HIT sessions progress incrementally across the training season, ensuring steady adaptation without overtraining.
Benefits of Microdosed Speed
Neuromuscular Maintenance: Regular speedwork keeps your muscle coordination sharp, preserving the efficiency of your stride.
Running Economy: Practicing quick turnover and powerful strides even briefly helps optimize your energy usage at all paces.
Mental Focus: Short, intense efforts build mental resilience, which pays dividends in races and harder workouts.
Injury Prevention: By maintaining variety in training, you avoid overloading the same systems and reduce the risk of overuse injuries.
How to Incorporate HIT
While the details of HIT progression are part of our tailored coaching approach, the key takeaway is this: speed doesn’t need to dominate your foundation phase, but it should remain a consistent thread in your training fabric. With HIT, you can balance recovery and intensity, ensuring you’re not only building endurance but also preserving the speed and strength to excel when it matters most.
Build Smarter, Not Just Harder
Training is about more than logging miles—it’s about doing the right things at the right time. By integrating microdosed speed sessions like HIT into your foundation phase, you’ll stay sharp, efficient, and ready to capitalize on your base when it’s time to ramp up for race season.
Ready to take your training to the next level? Join us at On The Run Endurance and build the complete runner you’re meant to be.
