🎙️ This week we’re diving into interval training and unpacking why so many runners hit a plateau. From newbie running mistakes to the real reason easy runs matter, we break down the foundations of speed work in a way that feels simple, practical, and actually achievable.

Check the sessions Zaira mentions on the episode!
https://www.zairabrilhante.com/running

Uplift Conversations Ep. 45

💡 Highlights You Don’t Want to Miss:
00:00 🔥 Why You’re Not Getting Faster
00:27 🏃‍♀️ The Truth About Interval Training
01:05 💡 Speed Work for Beginners Explained
01:52 📉 Zaira’s Early Interval Mistakes
02:45 😅 Why Sprinting for 3 Minutes Doesn’t Work
03:25 ⚡ Faster vs Fast: Understanding Relative Pace
04:10 📈 What Interval Training Actually Improves
04:37 🔄 Why You Plateau Without Speed Work
05:07 🏋️‍♀️ How Faster Running Improves Form
05:36 🚑 Injury Prevention and Good Mechanics
06:00 🔟 Understanding Different Gears and Paces
06:44 🧠 Why You Need 5K, 10K and HM Paces
07:15 🔢 How to Find Your Interval Paces
08:13 ⏱️ Time Based vs Distance Based Sessions
09:02 🎯 How to Adjust Your Paces by 10 to 15 Seconds
09:43 ⌚ Using the Lap Button to Improve Training
10:26 ❤️‍🔥 Heart Rate Zones for Intervals
10:58 😬 Are You Pushing Hard Enough?
11:27 🧱 Where to Start if You’re a Complete Beginner
11:55 🗂️ The Perfect First Interval Session
12:45 🧩 Why Consistency Matters More Than Speed
13:42 🔁 Negative Splits Made Simple
14:36 📅 How to Progress Your Intervals Safely
15:05 🚶‍♀️ Are Strides the Same as Intervals
15:31 🥶 Warm Up Mistakes That Lead to Injury
16:27 🚦 What Tempo Running Really Means
17:19 📊 How to Structure 2 or 3 Weekly Runs