My Favorite Workout: Jenny Galloway

Coach Carl's Introduction: I've had the privilege of being friends with Jenny ever since we were college teammates over 15 years ago. During that time, I've watched Jenny continue to improve time and time again through hard work and determination. I think she is an excellent...

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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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My Favorite Workout: Jonathan Beverly

photo credit: Jan Schultz, The Imperial Republican Newspaper   Coach Carl's Introduction: Jonathan Beverly has a rich and varied background in running. He is an accomplished recreational runner, a high school cross country coach, and he spent 16 years as Editor in Chief of Running Times. Most recently, he...

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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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My Favorite Workout: Kristian Blaich

Coach Carl's Introduction: Kristian Blaich is a tremendously accomplished Master's runner. He has won US titles on the road (10k), track (3k), and sports a 5k PR of 15:05 -- set at the age of 46! Kristian is an awesome reminder that PR's don't have to...

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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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Adjust workouts for heat

3 Ways to Adjust Workouts for the Heat (Chart)

It's hot out. As I'm writing this, it's in the mid-80's with high humidity and it actually feels pretty good compared to the weather we've been having.   Still, when you're training for fall races (particularly early fall), you need to be getting quality training in over...

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Baby Jogger Workouts

The 3 Best Baby Jogger Workouts

As a running coach and a new dad, I was pretty excited to start figuring out ways to work the baby jogger into my running routine. I knew it would be an adjustment – running while also pushing a little person. But, I also figured...

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You don’t race enough 5k’s

5k road races are not just for beginners. Of course 5k's are a great entry point into racing -- for most runners, it's the first race distance they do. But I know too many runners that leave 5k races behind as they get more experienced.   5k...

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Yasso 800’s: WTF?

This is part of a series of posts I’m doing focused on marathon training. To get “The .2” posts in your inbox, sign-up here!   Yasso 800's may be the most famous marathon workout around. But does it actually make any sense? And is it worth your...

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