s5e18 Mastering the Basics: Run Types + Using Alerts for Better Training with Coach Elisabeth | The Running Explained Podcast

In this episode of The Running Explained Podcast, Coach Elisabeth dives into the science and strategy behind various types of training runs for endurance athletes. From high-intensity workouts that challenge speed and anaerobic capacity to easy runs that build aerobic endurance, she breaks down how each run type contributes to overall performance. A major focus is placed on understanding lactate threshold and how heart rate monitoring, especially with tools like COROS watches, can help runners train smarter, not harder. Coach Elisabeth also emphasizes the importance of proper pacing, execution, and building mental and physical confidence for race day.

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What You’ll Learn:

• The purpose and benefits of different types of runs in an endurance training plan

• How high-intensity workouts improve speed and anaerobic capacity

• Why lactate threshold is crucial for identifying sustainable effort levels

• The role of moderate-intensity runs in building endurance and clearing lactate

• How easy runs support aerobic development and recovery

• The importance of heart rate monitoring for optimizing workout intensity

• How to effectively use tools like Coros watches to enhance training

• The mental side of pacing and how to build confidence for race day

• Why execution matters more than perfection in training

• How to develop specific endurance to meet race-day demands

Sound Bites:

• "Broadly speaking, you have three basic intensity zones: low, moderate, and high."

• "Understanding where roughly that lactate threshold point is for you...so roughly 45 minute to one hour all out effort, all out race pace, all out race."

• “Just because it's hard doesn't mean that it is more effective.”

• "You probably shouldn't be doing a lot of these (high intensity workouts) multiple times per week. You probably shouldn't be doing them on back-to-back days."

• "(Moderate) intensity zone is where a lot of race pace work is going to be, but beyond helping sustain specific paces... it helps you improve your ability to buffer and clear hydrogen ions and clear lactate."

• “One of the most valuable tools for easy effort running to help make sure that we're staying in the zone is heart rate.” 

• “The more easy running that you can do, the faster of a runner you will become....You'll be shocked at probably how much you could run per week if you really actually spent a lot of time in your easy effort zone.”  

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About Your Host

Elisabeth Scott is a running coach, educator, and the founder of Running Explained, where she helps runners train smarter, run stronger, and enjoy the process. After getting sober at 29, she laced up her running shoes with the goal of finishing a 5K—and never looked back. Since then, she’s gone on to complete multiple races, including marathons with a Boston Qualifying time, all while deepening her expertise in endurance training.

With a science-based approach, Coach Elisabeth is passionate about making complex running concepts accessible and actionable for runners of all levels. Her coaching philosophy centers on building a strong aerobic base, improving running efficiency, and developing a whole-human approach to training that prioritizes consistency, injury prevention, and sustainable progress.

Through Running Explained, Elisabeth offers training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, under-fueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, her guidance will help you train smarter, race stronger, and love the journey.

📲 Learn more at ⁠RunningExplained.com⁠

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