Recovery runs are an awesome – and often-overlooked – tool in any runner’s arsenal of possible training sessions. When focusing on performance, especially when training for events like the marathon, it’s easy to feel that each training run needs to be done at a high intensity to move the needle forward continuously. But recovery runs … Read more
During a race training process, a wide variety of workouts can be incorporated into your training plan, such as tempo runs, lactate threshold work, progression runs, Fartleks, track workouts and strength training. The primary purpose of track workouts for distance runners is to help develop your speed, comfort running faster, familiarity with race pace, and … Read more
If you are looking for a running workout that will test your physical and mental toughness to the max, look no further because hill sprint workouts it is! Hill sprints are short bursts of an almost all-out effort running uphill, followed by rest. They are a combination of HIIT and strength training workouts, with some … Read more
Incorporating uphill running into your training program will improve your running performance, speed, endurance, and running economy. I know quite a few runners who try to avoid hill running, and for good reason: it’s hard! I would be lying if I didn’t share that I always feel a bit anxious before my hill workouts. I … Read more
Tempo runs, or threshold runs, are a staple in any runner’s training program, from 5K training plans to half marathon and marathon training plans, and are used primarily to improve speed and endurance. Now, these speed workouts aren’t easy and are actually quite uncomfortable, to tell you the truth. But they are my also favorite. … Read more
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
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
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 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
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
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
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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