Training should scale up over time- new runners 1-3 times per week and 4-5 times per week for intermediate 

• Easy Runs: Regular runs at a comfortable pace to build endurance and condition muscles.
• Long Runs: Once per week, gradually increasing distance to build stamina.
• Tempo Runs: Once per week min about 30 seconds slower than your planned racing pace to get a comfortably hard sustained run just below your lactate threshold. 
•  Pace Runs: Optional runs at your planned racing pace to get your body used to race speed. 
•  Speed work: Decreased distance interval training at pace faster than a pace run- speed you would not be able to hold for full race. 

As your body becomes conditoned to running over time- you will want to scale up in this order for success ↓

1. Increase fequency 
2. Increase duration
3. Increase Intensity speed (pace)

You will have the most success scaling up in this order- read scale up blog for additional info!

Every runner has a different threshold and tolerance to training frequency and milage. Most importantly listen to your body! Dive deeper on blog page and read posts specific to training exposure. 

 Cardiac drift is the gradual increase in heart rate during prolonged, steady-intensity exercise such as sustained running, even though your pace or effort remains constant. Read blog post for more tips to minimize drift.

 VO2 max (maximal oxygen uptake) is the maximum rate at which your body can consume oxygen during intense exercise, reflecting your aerobic fitness and endurance capacity. It is typically measured in milliliters of oxygen used per kilogram of body weight per minute (ml/kg/min). 

Aerobic Exercise (know as with air)

• Energy source: Uses oxygen to produce energy by breaking down fats and glucose.

Anaerobic Exercise (know as without air)

• Energy source: Does not rely on oxygen; uses stored glucose (glycogen) broken down without oxygen, producing energy quickly but for a short time.

Absolutley. Almost all sneaker manufacturers make racing versions of sneakers that have either a carbon plate or carbon rods within the sole and help to propel you forward and consistenly shave seconds off splits. The carbon feature combined with newer technology foam commonly made of pebax not only help to better pace they typically have a drastic difference in recovery from reduced impact pressures running on hard surfaces.