Hierarchy of Endurance Training Needs (CHART)

When you want to improve as a distance runner, there are lots of approaches you can take. You can run higher mileage, you can do more speed work, or you can add in more supplemental work (strength training is always a plus!).   But before you can...

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A Better Yasso 800 Workout

The Yasso 800 workout has long been one of the most popular marathon training workouts. The allure of being able to predict your marathon time through an almost “magical” mathematic trick has led everyone from first-timers to Boston Qualifiers to tackle the iconic 10x 800...

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Holiday Food and Mileage Chart

The holidays are definitely known more for great food and drinks than they are for lots of good training time.   This chart is a little tongue-in-cheek way to plan out both your holiday food and your holiday mileage.   Just to be clear, the goal here is to...

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Components of a Successful Workout (CHART)

Speed workouts are a tough, but necessary, part of any training program. But there is more to a successful speed workout than just "run really hard!"   The steps to getting the most out of your speed workouts starts well before the workout begins, continues through the...

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3 Tier Goal Setting for the Marathon

The marathon is a mental challenge as much as a physical challenge. And one of the best ways that you can prepare for the mental elements of the marathon is to have a proper goal and race plan in place during your taper.   To really be...

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Post Long Run Recovery Timeline (CHART)

The long run is the most important training run no matter what distance event you're training for. But if you don't recover from it properly, you're not getting the full benefit of your hard work.   Proper recovery from the long run is a multi-step process that...

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3 Things to Copy From Elite Runners

This is a stripped down version of a talk that I gave at the 2018 Nike Smoky Mountain Running Camp where I focus on the things that you SHOULD be trying to copy from elite runners as well as the things you should NOT be...

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The BIG “Little” Things

I often hear runners talk about "the little things."   Usually it's in the context of "I don't have time for the little things, but I'm getting my training in," or something similar -- which of course means that the "little" things are everything but the running.   I'm...

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Guide to Lactate Threshold Workouts (Chart)

Lactate threshold workouts are the secret weapon of the distance runner. They're manageable enough to be done year-round, don't require the same recovery period as more intense speed work, they have benefits for every race distance from 5k to marathon, and improving your lactate threshold...

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