Kenyan Hills: Your New Favorite Speed Workout

Hill workouts should have a place in most runners’ training programs as their importance to performance cannot be underestimated. Most of us have heard of traditional hill workouts, but what about Kenyan Hills? The increase in specific leg strength that hills develop will make an athlete more efficient as their running economy improves. Research suggests … Read more

An Expert Coach’s Bookcase: The 5 Best Running Books To Inspire You

When it comes to the best running books, they can pretty much be categorized into two distinct groups – guides or personal reflections. The first is a manual of sorts, a “guide” that aims to explain the science and philosophy behind running, speed, and so on. The second group is more biographical in nature, such … Read more

Marginal Gains: 9 Ways To Level Up Your Running

The concept of marginal gains considers how by making small adjustments to your habits, you will eventually produce improvements in performance. While in isolation the adjustment may not result in a noticeable difference but combining them all together and then repeating the process over time, should lead to significant gains. In this article, coach Cathal … Read more

How Long Do Running Shoes Last? Here’s When To Change Them

In the Netflix show, Tidying Up with Marie Kondo, the world-renowned decluttering expert says that most people struggle to let go of things because there’s a strong emotional attachment or memory embedded in it. As a runner, I’m sure you’ll have some fond memories from a particular race or event that you performed well in. … Read more

Visualization For Runners: How To Visualize Your Running Success

The mental side of training is often overlooked – and in this guide, coach Cathal Logue shares how visualization can be an extremely effective mental strategy to improve your performance. According to Jessica Barr, Sports Psychologist for Sport Ireland, your mental game is sometimes the factor that helps differentiate the champions from the rest of … Read more

How To Run 10k In 40 Minutes + Training Plan

The 10k distance is perhaps the most popular distance for a wide range of people involved in running. Many newbies to the sport see the distance as a natural stepping-stone to completing their first half marathon. Triathletes enjoy racing 10k races to give help them gauge their potential form in an Olympic distance race, and … Read more

How To Run a 5 Minute Mile

In this post, coach Cathal Logue explains the training, strategies, and pace necessary how to run a 5 minute mile. The mile is often considered the blue-ribbon event in athletics. The event has caught the imagination of track athletics fans ever since Roger Bannister ran 3.58.60 in Oxford, England on 6th May 1954, breaking the … Read more

The Complete Story of The Sub 2 Hour Marathon

The Sub 2 Hour Marathon was finally beaten by Eliud Kipchoge in 2019 – here’s the inside story of the man and the team who broke the impossible… When Roger Bannister ran a mile in 3.58.60 in Oxford, England on 6th May 1954, the once-believed impossible feat of running under four minutes for the mile … Read more

Tempo Runs: What Is A Tempo Run, How To Do Them

Tempo runs are one of those running workouts which every runner should really be doing; they’re a moderate-to-hard intensity training run, designed to make you a faster and stronger runner. They’re a staple of established endurance athletes across the globe. In this article, we’re going to get into: What are tempo runs, how to run … Read more

Who is Eliud Kipchoge? The World’s Fastest Marathon Runner

They say the pen is mightier than the sword. In the case of Eluid Kipchoge, the lack of either didn’t stop him from beginning his journey that would eventually lead to him being considered the greatest marathoner runner of all time. When he was 18, he was offered a training plan by prominent coach Patrick … Read more

Periodization Training: The Ultimate Guide

In this article, coach Cathal Logue explains what periodization training is, why it’s so useful for runners training preparing for events, and how to apply it to your own training plan. Paul is a first-time marathon participant. Over the past 6 months, he’s followed his marathon training plan to a tee, avoided too many injury … Read more