Yasso 800s Guide: How To + Marathon Time Predictor

Yasso 800s are a classic speed workout that is widely used by distance runners. Yasso 800s have become a staple track workout in many marathon training plans – and can be used to predict your marathon finishing time (we’ll get into how accurate they are later). Today, we will discuss Yasso 800s in-depth and see … Read more

How To Perform Hill Sprints: Every Runner’s Secret Weapon

Running hill sprints is like strapping a stick of dynamite to a regular speed workout – not only are you doing sprint intervals, but you’re combining that with hill work. It’s a totally different training workout for most of us distance runners. While we are typically accustomed to steady-state, low-to-mid exertion level running, hill sprints … Read more

What Is A Tempo Run? + Why You Should Add Them To Your Training

Tempo runs or threshold runs are a type of workout every runner should include in their training program to improve performance. Tempo training is moderate-to-hard intensity running designed to make you a faster and stronger runner. Running at a sustained, hard effort will increase your tolerance to run for longer periods of time and longer … Read more

Running Strides Guide: Everything You Need To Know To Get Faster

Running strides are one of the foundational types of running drills that you can add to the end of a run to improve your maximum speed, neuromuscular coordination, and turnover. Beginners and distance runners focusing on shorter distance races may also do an entire strides workout with pick-ups done at your top speed or accelerations … Read more

Fartlek Training For Runners: How To Use Fartleks To Get Faster

Fartlek runs are the perfect alternative to high-intensity running workouts and have some of the very same benefits as other speed work sessions, such as classic track work like 400s, 800sm mile repeats, or threshold runs. However, Fartleks are less formalized and more approachable for beginners or those who are new to following a structured … Read more

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

Mile Repeats Workout Guide + 6 Pro Tips

Mile repeats are one of the most versatile and effective workouts for runners. Indeed, part of the magic of mile repeats is the fact that runners racing nearly any distance can benefit from this solid workout session.  By manipulating the number of reps, intensity, recovery intervals, and the terrain, runners can use mile repeats to … Read more

Fartlek Run Training: How To + 8 Fartlek Variations!

Have your runs become routine and maybe a little boring? Do you find yourself settling into the same pace for every run and zoning out as you cover the miles? If so, maybe it’s time to add fartleks to your routine and consider experimenting with this type of run for a literal change of pace … Read more

How to Measure Your Fitness: The Cooper Test

The Cooper Test is a long-standing, internationally used measure of a runner’s fitness. It involves a simple test – run as far as you can in 12 minutes – and can give a pretty accurate measure of a runner’s fitness level and give a good estimation of their VO2 Max. Many athletes use the Cooper … Read more

The Game-Changing Magic of Hill Running + 8 Hill Run Workouts

The effectiveness of hill running cannot be underestimated – if you’re looking for one workout that makes you faster, stronger, and go further, run hills. Hill runs were a staple for British athlete Sebastian Coe, who built up strength in his formative years by using a variety of hills in the streets of his hometown … Read more

The Ultimate Guide to Recovery Runs

Recovery runs are an awesome – and often-overlooked – tool in any runner’s arsenal of possible training modalities. When focussing on performance – especially when training for events like the marathon, for example – it’s easy to feel that each training run needs to be done to a high intensity in order to continuously move … Read more

Cross Training For Runners

For runners, cross training means doing any type of exercise which compliments your running training.  Almost any form of work out or exercise will complement your running fitness, though some are better than others.  Here, I explore the different options runners have when it comes to cross training – and which ones will have a … Read more