There are multiple physiological factors that affect your running performance. Think VO2max, running economy, resistance to fatigue, maximal running speed and strength. However, no single workout can simultaneously improve all these parameters. A good training program will include quality runs such as threshold runs, tempo runs, and intervals that will help push each of these abilities to its maximal level. While planning your training program, the focus should be to first build on your endurance without risking an injury and gradually incorporate quality runs as well. Incorporating a variety of runs helps in a balanced progression towards becoming a stronger and a faster runner. In this video, running coach Anubhav Karmarkar talks about the different types of runs, and how to incorporate running workouts for speed and endurance.