Ever wonder what the difference really is between tempo, steady state, and threshold runs? In this episode of the MicroCast, coaches Zoë and TJ break down the most confusing middle zones in running, and explain how to use them intentionally to build endurance, speed, and confidence.

🎙️ You’ll learn:

How to identify and feel steady state, tempo, and threshold efforts
What’s happening physiologically at each intensity
Common training mistakes (like running all your easy runs too hard)
How to apply these workouts in your next training cycle
Why effort-based training helps you avoid burnout and improve consistency

⏱️ Timestamps00:00 – Intro & “Hot or Not” segment10:30 – Listener Q: What to train for next after a big race25:15 – What’s the difference between steady state, tempo & threshold?40:10 – How to know if you’re doing these workouts right55:00 – Coaching takeaways: how to use intensity intentionally

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Steady State vs. Tempo vs. Threshold

The MicroCast

Steady State vs. Tempo vs. Threshold