s5/e18 Mastering the Basics: Run Types + Using Alerts for Better Training

Let’s get back to basics! In this episode, I’m breaking down the three main types of runs you'll see in your training - easy runs, moderate-intensity workouts like tempo or threshold, and high-intensity speed work - and explaining what each one is actually supposed to do for your fitness. If you’ve ever wondered, “Am I running this right?”, this one’s for you.

Once you understand what each run is meant to accomplish, the next step is learning how to execute it correctly, and that’s where simple alerts on your running watch can be a game-changer. I’ll explain how I use pace and heart rate alerts to help build confidence, stay in the right zone, and most importantly, start enhancing our internal understanding of what those different intensities feel like. This is how you move from chasing numbers to actually training smarter.

🎉 I’m also incredibly excited to announce my official partnership with COROS, the running watch I’ve personally used and loved since 2022! COROS makes it so easy to set up the exact alerts I talk about in this episode. You don’t need to pre-program fancy workouts (although I love those too), just a few simple tools can help you train more effectively and confidently.

And now, when you use code RUNEXP at coros.com, you’ll get a free second strap with your watch purchase!

👟 In This Episode:

• What easy, tempo, and speed runs are designed to do

• How to use watch alerts to guide effort (not just chase paces)

• Why learning what effort feels like makes you a stronger, more confident runner

• The tools I use on my COROS Pace 3 watch to keep training dialed in

  Heart rate & pace alerts to create effort “guardrails”.

• • RPE as the long-term goal (and how alerts help you build that awareness)

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  🎁 COROS Discount:

Get a free second strap when you use code RUNEXP at checkout on coros.com
➡️ Add a watch + a strap to your cart
➡️ Enter RUNEXP promo code
➡️ Extra strap = FREE!

📬 Stay Connected:

• 💬 Weekly coaching tips: FREE newsletter The Weekly Stride⁠

• 🎙️ Bonus content & early access: Patreon

  
  

Research & production assistance by Sophie van Leeuwen