6 Speed Work Mistakes Runners Make (Strides vs. VO2 Max, Explained)

Strides and VO2 max intervals both mean running fast, but they do completely different jobs. Strides are short and smooth, and they train the way you move. VO2 max intervals are long and brutal, and they train your heart. Mixing them up is one of the most common speed work mistakes we see as coaches.In this episode, Zoë and TJ explain what each type of workout trains and how to structure both. They also cover the six mistakes that keep runners from getting the most out of their hard days. Before that, they answer a listener question on super shoes. A new 2026 study suggests that slower runners may benefit more than earlier research found.In this episode:Meet Microcosm coach Kyle Jones, who specializes in masters athletesZoë’s new science podcast with Nick Tiller, PhD: The Claims Department, launching October 15Listener question: when are you “fast enough” for super shoes?What the research says about super shoes at slower paces, including a 2026 ETH Zurich study of runners from 8:00 to 12:50 paceNylon vs. carbon plates, lower-leg injury risk, and how to pick a pairStrides vs. VO2 max intervals: purpose, duration, and fatigue costVO2 max, threshold, and running economy explained in plain languageHow to pace VO2 max intervalsWhy your watch’s VO2 max and threshold estimates aren’t reliableHow to structure strides: length, recovery, effort, and where they go in your run6 mistakes: running intervals too hard, stacking intensity, turning recovery into another interval, skipping strides, turning strides into a conditioning test, and chasing heart rate or pace numbersWant a coach who knows the difference between 20 seconds and four minutes? Microcosm has roster spots open. Learn more at microcosm-coaching.com or email microcosmcoaching@gmail.com.