# EP 101: How to Run Faster | Science-Backed Speed Training for all Levels

Page: https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-101-how-to-run-faster-science-backed-speed-training-for-all-levels
Text version: https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-101-how-to-run-faster-science-backed-speed-training-for-all-levels.md
Podcast: [The Hybrid Lab with Dr. Alyssa Olenick](https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020)
Published: 2026-03-20T20:52:29+00:00
Episode link: https://podcasters.spotify.com/pod/show/the-hybrid-lab/episodes/EP-101-How-to-Run-Faster--Science-Backed-Speed-Training-for-all-Levels-e3gohn9
Audio file: https://traffic.megaphone.fm/APO5826711633.mp3
Processing state: not_requested
JSON: https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-101-how-to-run-faster-science-backed-speed-training-for-all-levels
Duration seconds: 884

## Resource

🔥 Get my free ZONES CALCULATOR & PhD-backed running tips here: → https://bit.ly/4lYPHKK → This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/i_9jfbUNY_E Get $20 off your first month with code PODCAST: → https://www.thelyssmethod.com/ Want to run faster without burning out? In this video, Doc Lyss breaks down science-based strategies to increase your speed efficiently. Learn how to integrate speed work drills like striders and pick-ups, build a strong mileage foundation, and balance easy Zone 2 runs with high-intensity training to get FASTER. 🎥 Beginners Runner Video → https://www.youtube.com/watch?v=twuSS9Uu2p0 🤘🏻 TRAIN & RUN WITH ME HERE → https://www.thelyssmethod.com/programs 🤘🏻 FOLLOW ME ON IG → https://www.instagram.com/doclyssfitness/ 🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/ Timstamps: 0:00 - Introduction 1:40 - Striders 3:00 - Pick-up runs 4:38 - Speed work day and examples 8:50 - Volume of training 10:08 - Run slow to get fast 11:11 - Summary/recap

## Actions

- request_transcript: `POST https://stenobird.com/v1/public/podcasts/the-hybrid-lab-with-dr-alyssa-olenick-2941020/episodes/ep-101-how-to-run-faster-science-backed-speed-training-for-all-levels/transcription-requests` — Idempotently request low-priority transcript generation for this episode.
- read_markdown: `GET https://stenobird.com/podcast/the-hybrid-lab-with-dr-alyssa-olenick-2941020/ep-101-how-to-run-faster-science-backed-speed-training-for-all-levels.md` — Read the agent-friendly Markdown representation of this episode resource.

A page view does not enqueue transcription. Agents should invoke `request_transcript` explicitly when they need this episode processed.

## Transcript

Full transcripts are not published on public pages unless there is a clear rights basis.