If you walk into a traditional running store or consult a generic marathon plan from the 90s, you’ll hear the same tired advice: “Don’t lift too heavy. You don’t want to carry extra bulk. Just do some lunges and resistance bands.” This advice is not just outdated; it is actively holding you back. For the…
Whatever they’re doing at Niwot is working. The boys’ team ended the season ranked #1 in the country, and the girls’ team ended up in the #2 spot nationally. Incredible results. Now, I know what you’re thinking: Yes, but they have Olympic genetics. Yes, but they train at 5,000 feet above sea level. Yes, but…
Can you still use a pace-based calculator if you prefer training by heart rate? Absolutely. Here is the blueprint for merging two of the most popular training methodologies. Runners love data, but not all numbers tell the same story. In the endurance world, we speak two primary languages: Pace (the external output) and Heart Rate…
Unless you’ve been living under a rock, you’ve been bombarded by the media obsession with Zone 2 training. You see it mentioned on Strava, Social Media, Runner World, even NPR called it the latest trend in fitness. I’ll break it down for you, explain how Zone 2 is defined and then compare it to the…
The hard training is done. The miles are in your legs. But the night before a big meet is often a stressful one. Doubts creep in and you start to wonder if you are really prepared. Here’s a easy way to take control of something. Use this race day packing list to help you sleep…
I stood at the 2.5-mile mark of the NH XC Division 1 championships at the brutal Derryfield Park course a few years back, watching one of my most dedicated varsity runners approach. She should have been surging. Instead, she looked gray. Her form was breaking down, her eyes were glazed, and she was fading fast….
Extending Training Time at Goal Race Pace: A Case Study To increase my athletes’ training time at their goal race pace, I’ve adopted a method inspired by Mahaly Igloi: consecutive high-intensity intervals with active recovery. This method has proven successful for my athletes at a variety of ability levels. The Challenge of Race-Pace Training It’s…
This article delves deep into Dr. Vigil’s training philosophy, unveiling the principles that shaped champions and revolutionized distance running with emphasis on how his methods can be applied to high school distance programs.
Do you dream of breaking 2 hours in the Half Marathon? Make it Reality by following this free training plan! It’s not official or anything, but the 2 hour mark is like the 30 minute mark in the 5K. It’s a defining number that runners love to chase. Have you been chasing the elusive sub-2 hour half…
Summer road races are lots of fun, but heat stroke is deadly serious. High temperatures and humidity increase the risk of heat-related illness or death among runners. Masters runners are especially susceptible. It’s important to practice prevention, recognize the danger signs, and be good to yourself when racing in the heat. Surprisingly, the risks of heat stroke or…
I’ve participated in two road races where a runner has died on the course. Their tragic and unexpected deaths shocked everyone. Both runners were regulars on the local racing circuit. On both days the temperatures had climbed well past 90º F during the race. Runners feel a certain degree of invincibility earned through healthy living and regular workouts. But, when…
Hobbs Kessler’s name should be on every coach’s radar. His recent 3:48 in the Wannamaker Mile, just two years after competing in high school, is a remarkable feat. But what truly sets him apart is his unconventional training approach challenging established norms and sparking lively discussions within the coaching community.
