“Common sense will highlight that targeting a 5km park run will require a different training approach than an ultramarathon, but for the average recreational runner, three runs a week is plenty. Aim for one easy run, one speed or hills run, and one tempo run. Your easy run, which should be done at a maximum of five out of ten on an RPE scale, will build your aerobic fitness, while a speed run will challenge your lactate system. The tempo run, meanwhile, is a fantastic way to simultaneously target both your aerobic and anaerobic systems when done for around 45 to 50 minutes. ‘Comfortably hard’ is a phrase I like to use when talking about a tempo run – running at this pace will allow you to spend enough time in your threshold zone to build a tolerance that will enable your body to become accustomed to lactate build-up and become more efficient at clearing waste products that accumulate during a more challenging run. A solid training plan will feature all three of these runs – if you go hell for leather every time, you’ll burn out or get injured.” – Bradley Welch, strength endurance coach & On ambassador.