Plyometrics are mandatory in any elite runner’s training program for good reason. They reduce your ground contact time, increase your stride power and improve your running economy – all of which make you a faster runner. Yet the majority of runners seems to overlook this magnificent form of power training. In this article, you will learn how to get most out of plyometrics. Read more >>
Stretching for runners has been one of the most controversial topics lately. One the one hand there are books being sold such as ‘Yoga for Runners’, and on the other hand, recent research has demonstrated that flexibility can reduce muscle tension, and therefore affect performance negatively. In this article, you will find the answers to optimize your flexibility specific to running. Read more >>
Tempo runs are a weekly staple in every competitive runner’s training schedule. But it can be a challenge to get the intensity, duration, and timing right. For instance, a tempo run is below race pace for a 10K runner but above race pace for a marathoner. In this article, you will learn how to use 4 variations of the tempo run specific to your race goals, and when to schedule them. Read more >>
Recovery runs are often dismissed as ‘junk miles’ by advocates of the ‘low mileage, high-intensity’ camp of busy athletes looking for maximal performance enhancement in the shortest amount of time. And they do have a point. On the flip side, the higher your level as a runner, and the more hard workouts are in your weekly schedule, the more important become recovery runs. Read more >>
General endurance is the foundation of any sound training program from the 5K to the marathon. This is the training mode where we distance runners spend 70 – 90% of our training mileage, including the long run. And yet, many of us fail to run easy mileage at the correct intensity. Often we end up with near marathon pace and therefore underdeliver on key workouts on other training days. Read more >>
We think of distance running as primarily an endurance affair. While that is true many runners falsely believe distance running doesn’t require speedwork. But there’s empiric evidence that if you lined up 100 endurance runners according to their 10K times, and they rearranged themselves based on their 100m sprint times, the two lines would look strikingly similar. Read more >>
Low mileage training, despite some criticism, delivers the ‘most bang for the buck’ for any runner. It is true that elite athletes commonly run 100 – 140 miles per week to achieve Olympic level performances. But those same athletes would run only 10 – 15% slower with 1/4 the training volume. A 32min 10K is very much possible with a mere 30 miles (50km) per week for a talented runner. Read more >>
A marathon personal record is the ultimate challenge for most road runners. The reason: It’s long, hard and with an often unpredictable outcome. What’s more, you can’t just show up one or two weeks later and attempt it again. Therefore, a lot of careful planning has to be undertaken in order to maximize your chances for a new personal or seasonal best. This article will guide you. Read more >>
The half marathon has seen a phenomenal rise in popularity in recent years. Whereas in the past it was often regarded as the springboard for the marathon, the half marathon has now become a respectable distance in its own right. It is an enjoyable race that is neither overly intense nor quite as hard to complete and recover from as the marathon. In any case, it deserves a dedicated preparation. Read more >>
Racing a 10K is very different from racing a 5K or a half-marathon. The 10K – if run with a seasonal best in mind rather than just completion – is a tough intensity to hold for a prolonged period of time. For that reason, many competitors shy away from the speedy 10K trying to find their glory in longer races. Don’t be one of them. Instead, lace up your shoes for the challenge. Read more >>