Ep. 12 - Speed Development for Distance Runners

Ep. 12 - Speed Development for Distance Runners

This week's episode features a distance runner's guide to speed development. In this episode, I discuss what speed development entails for distance runners, why it is important, key workout progressions, and more. Speed training is often one of the most controversial and blatantly misunderstood topics in the world of running. Many runners think that going to the track and performing a grueling workout consisting of 400m and 800m repeats is going to build the raw speed to kick and finish strong at the end of a race. This concept is misguided, as there are many wrinkles to unfold in the world of specific speed development, even though it seems like it should be one of the most fundamental aspects of running. Through this episode, listeners will be presented with the true nature of speed development for distance runners and to maximize the adaptations while still prioritizing other facets of running fitness. I hope you all enjoy this episode of The Sunday Shakeout!

Anchor Podcast Page: https://anchor.fm/andrew-ma4

Contact Nicholas: thesundayshakeout@gmail.com

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Ep. 211 - The Biggest Postseason Bounce-Back of 2026: Notre Dame Freshman & 1:48 800m Runner Owen Horeni

Ep. 211 - The Biggest Postseason Bounce-Back of 2026: Notre Dame Freshman & 1:48 800m Runner Owen Horeni

One week. One tough loss. Six days to figure out what comes next.At the 2026 IHSA Class 3A State Championships, Owen Horeni finished second in the 800m, running 1:51. It wasn’t the ending he wanted. L...

30 Elo 38min

Ep. 210 - Some Thoughts Before My Senior XC Season

Ep. 210 - Some Thoughts Before My Senior XC Season

Enjoy!

24 Elo 12min

Ep. 209 - He Trained For a Half Marathon at 10 - Then Became a 2X 800m National Champ

Ep. 209 - He Trained For a Half Marathon at 10 - Then Became a 2X 800m National Champ

One hundredth of a second. That was the difference between Caleb Winders winning and going home wondering what he could have done differently.A few weeks later, he ran 1:46.85.The Bloomington North se...

17 Elo 42min

Ep. 208 - From Falling While Leading At The State Meet to 2X NXN Team Champ | The Hunter Robbie Special

Ep. 208 - From Falling While Leading At The State Meet to 2X NXN Team Champ | The Hunter Robbie Special

Sometimes the athletes who go the farthest are the ones who never made the biggest splash at the start.Hunter Robbie didn't become a two-time Nike Cross Nationals All-American overnight. The 2026 Niwo...

9 Elo 34min

Why I Left Strava Before My Senior Season

Why I Left Strava Before My Senior Season

This week, I'm taking a break from guest interviews to share a few lessons from my final varsity camp before senior cross country.We talk about why I decided to step away from Strava, what chasing soc...

2 Elo 24min

Ep. 207 - The Fastest Mississippi HS Runner of All Time: Running Free and Surmounting the Pressure with 8X MS State Champion Andrew Brown

Ep. 207 - The Fastest Mississippi HS Runner of All Time: Running Free and Surmounting the Pressure with 8X MS State Champion Andrew Brown

Andrew Brown was labeled a prodigy before he was old enough to drive. Then came the pressure, the setbacks, and the question every young athlete eventually faces: who are you when things don't go your...

26 Heinä 41min

Ep. 206 - Inside the Mind of 2X 800m National Champion Reagan Moore

Ep. 206 - Inside the Mind of 2X 800m National Champion Reagan Moore

In 2026, Oak Knoll School's Reagan Moore cemented herself as one of the premier 800-meter runners in the United States.The rising senior from Summit, New Jersey claimed her second national title this ...

19 Heinä 39min

Ep. 205 - The Blueprint for XC Team Success: What it Takes to Build a Dynasty with CDA's Wyatt Carr

Ep. 205 - The Blueprint for XC Team Success: What it Takes to Build a Dynasty with CDA's Wyatt Carr

In 2025, Coeur d'Alene High's Wyatt Carr stepped into a new role. The team's longtime leaders had graduated, and the responsibility of carrying one of the nation's premier distance programs now rested...

13 Heinä 50min

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