KTP

Number two is how most people start running, and in many cases, they see good improvement over those 2-4 months while doing a lot of high intensity and not much low intensity. And because they saw such good improvement, they think continuing in that way is the best path forward. But very quickly, the improvements slow and then stop. And this is where most make the mistake of thinking the answer is to go even harder or do more intensity. Logically, it sounds like it should work. If I've been doing 2 hard days per week and my progress has slowed, I should add a 3rd hard day, right? Or start doing my easy runs a bit faster? No. At this point, you have essentially maxed out your ability for your given aerboic fitness. The only way to see substantial improvement is to build a bigger aerboic base. And that comes from more volume and you won't be able to add enough volume to make a difference if you don't slow down and add more easy days. But most don't do this. They go harder and harder. At best, they just plateau, at worst they start getting hurt or burn out. The point of this is not that you should always do easy all of the time. That won't work very well either (but long term, it would work a lot better than high intensity all the time). There comes a point where no matter how much high-intensity work you do or how hard you work, you are just not going to improve much more until you build your aerobic base up. It's similar to lifting in the sense that there becomes a point where you have essentially maxed out your strength ability on the neuromuscular side. At that point, the only way to increase your maximal strength is to increase muscle size. Until your muscles get bigger, you won't be able to get much stronger. In running, your aerobic base is like your muscle size. Until your aerobic base gets bigger, you won't be able to get much faster.

Taken in the car for a service and they started checking in the wrong car isn’t a good start