This is the episode for you if you’re aiming to cover a mile in less time or to nail a goal race time. Host Sarah welcomes back  Train Like a Mother Club coaches Jennifer Harrison and Liz Waterstraat to discuss myriad ways to hone and build running (and walking/hiking!) speed. The coaches detail: -the five building blocks of speed;  -the base to have before adding in speedwork;  -the importance of balancing risk vs. reward;  -the power of plyometics, cadence, + drills; and, -strength moves to incorporate into speed-building.   Before Coach Jen joins at 9:20, Coach Liz talks about her recent chilly swims. Coach Liz raves about The Ten Pillars of Success in Miles of Books at the end of the ep.    When you shop our sponsors, you help AMR. We appreciate your—and their—support!   Save 25% on any GU purchases of $50+ w/ code AMRGU25 at GUenergy.com   Row for it: Save up to $500 at Hydrow.com and use code AMR at checkout Learn more about your ad choices. Visit megaphone.fm/adchoices