How Long Does It Take to Improve VO2 Max.
I avoid the track because I hate the track.
The track works, they say. The track scolds you and coaxes you and inspires you. The track is where legs and lungs are made stronger.
How to Run Stronger in Your 40s.
Ten Long Run Workouts.
100, 200, 400, 600, 800, 1200, 1600. Mix them up any way, like lottery numbers, and create your own workouts.
Fine.
RELATED: 5 and Snapchat at @ProfSpiker. 
But I’ll still hate the track.
In the darkness of morning and the quietness of a still-sleeping campus, one runner loops the 8th lane, then the 7th, then the 6th in a workout that he does week after week. His steady Other Hearst Subscriptions fast one. This is why I’m here.
The rule of the oval is that there are no bailouts. You map your plan, your times, and you stick to them. No matter what.
No matter how you feel. No matter what miles you did yesterday. No matter if lane 1 has puddles or boogers or other runners. No matter what. That’s why the track works, they say.
Fine. Go.
Speed Workouts Every New Runner Should Try.
First week, ugh. Second week, less ugh. Third week, okay. Fourth week try to channel those who run on this oval at top speeds. Make the last one the best one, they say.
#LastOneBestOne, they tweet. Last one best one is where they grow.
RELATED: Ten Long Run Workouts
Go x9. Three more. Last three best three, I say. Nail it on 10. Nail it on 11. Last one left. No bailouts.
Fine. Go.
Last one best one, I crush.
How Long Does It Take to Improve VO2 Max.
Cooldown trot, I smile.
they tweet. Last one best one is where they grow.
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Ted Spiker’s preferred oval is a hoagie roll. You can follow him on Twitter, Instagram, and Snapchat at @ProfSpiker.
