Perhaps one of the most counterintuitive things about the sport of running is that you oftentimes need to run slower to actually run faster. Many runners end up in the “gray zone,” described as Zone 3 training, which can ultimately inhibit potential improvements. What is Zone 3 training? Is there a “grey zone“ in running? … Read more
In recent years, it seems like high-intensity interval training has garnered all the attention. From Tabata sprints to HIIT spin classes, many of the workouts everyone buzzes about deal with some combination of going full-out for short sprints and then recovering many times over. And while it’s undeniable that HIIT has many amazing health and … Read more
One of the great ironies in running is the concept of running slow to get faster. Sure, it’s easy to understand how speed workouts, strides, hill sprints, and tempo runs can help you run faster over time, but the same can’t really be said about doing really slow runs at a jogging pace. It’s just … 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
Runners love their jargon. From DOMS to bonking, VO2 max to strides, there is undoubtedly a rich running vernacular, and knowing how to properly use the terms—both in conversation and in training practice—can help you feel like a real runner. While not every term that could be in a running glossary is necessarily one you … 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
Intervals, long runs, speedwork, tempo runs, sprints, strides, the list of possible workouts for us runners is extensive. Each of these workouts has a specific goal and will aid in bettering a particular skill. Today, we will dive into progression runs, specifically, and how they can contribute significantly to your fitness and running. In this … 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
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 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 HIIT running workout (HIIT = high intensity interval training) is perfect for all levels of runners inspired to step up their fitness, lose weight, or become faster and stronger. If you have a regular running habit but never do high intensity training, you’re missing out. Some people choose strength training in the gym, others … Read more
What is lactic acid and what does it have to do with running? We’re exploring everything you need to know about lactic acid, lactate threshold training, and why it matters for running (along with self tests to determine your lactate threshold!) When you hear the words lactic acid you might be thinking about certain ingredients … 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
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