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 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
One of my fondest memories of running was going to train at the local grass football pitch as a young boy. The coach would have us run a series of quick runs, as fast as we could, along the lengths of the pitch, and then we had to run slow on the widths. At the … Read more
Most runners will be familiar with the concept of a long run. It is considered a staple of the weekly training plan. It is exactly how it sounds – a run that lasts longer than the rest of your weekly runs and is normally performed at a steady easy pace. However, there is a second … Read more
Yasso 800s are a classic speed workout that are widely used by distance runners. Yasso 800s have become a staple 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’re going to discuss Yasso 800s in-depth, and see … Read more
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
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
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 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
You’ve probably heard other runners or coaches talking about running strides as a training exercise, but surprisingly striding is a largely overlooked and at times misunderstood element of many runner’s training schedules. In addition, most people like to run those extra few miles or kilometres in training as they focus on a weekly distance target. … Read more
Improve your speed and endurance with the fartlek workout! This fun type of interval training workout will help you break out of running boredom and improve your race times. We included a pyramid fartlek workout for you as well! Want to run faster and longer? Add some fartlek workouts to your running routine! Fartleks aren’t … Read more
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
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
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
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