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Everyone wants to become a better runner...
But very few people actually know how to structure their training week.
Should you run every day? How many strength sessions should you do? Is the treadmill okay? How do elite athletes balance running, recovery, and the gym?
In Episode 2 of our 12-week SLAY Performance Series, Olympian Louise Hazel breaks down the exact framework she recommends for beginner and intermediate runners preparing for the Nike After Dark Half Marathon.
By the end of this episode, you'll understand why every run has a purpose, how to stop wasting energy on the wrong workouts, and how to train smarter—not harder.
In this episode:
🏃 Why every run has a different job
🏋️ The five sessions every runner needs each week
💨 How VO₂ max training improves your speed
💪 The best strength exercises for runners
🏃♀️ Treadmill vs outdoor running—which is better?
😴 Why recovery is where fitness is actually built
📅 Beginner and intermediate weekly training plans
If you've ever wondered, "Am I training correctly?"—this episode is for you.
This Week's Challenge
Open your calendar. Schedule every run. Schedule your strength sessions. Schedule your recovery.
Athletes don't find time. They make time.
Next Week: The Runner's Gym—exactly what to do in the gym (and what to avoid) to become stronger, faster, and more injury-resistant.
Subscribe and train with us every week as we count down to race day.
🎧 LISTEN TO THE FULL EPISODE
Spotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1
Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958Youtube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA
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