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Steady-state runs are high-end aerobic runs close to your marathon pace. They are potent, time-efficient, and easier to recover from than threshold runs. Yet, steady-state runs are often overlooked by runners.  “Steady-state runs are high-end aerobic workouts.” If you deploy steady-state runs strategically in your training plan, you develop the necessary stamina to stay on […]

Base training can make or break a training program. Without a solid foundation of endurance and speed, even the world’s best workouts won’t come to your rescue.  “Base training is more than just building general endurance.” But if you take base training seriously, it will take your performance to a whole new level. The 3

How do you warm up before running? If you’re like most amateur runners, you do some easy running before getting into a faster gear, and that’s about it—at the expense of your health and performance.  “A warm up before running improves workout performance and reduces injury risk.” Sure, we are all pressed for time. I

Hill training is a mainstay of the Kenyan and Ethiopian running regimen for good reason. Running hills develop power and protect against injuries.  “Hill training adds power to your stride and protects against injuries.” This article covers four distinct hill workouts that improve your performance in different ways to make you a faster runner. But

Running frequency is a crucial factor for improving performance. Do you run often enough to stand a fair chance of achieving your goals?  “You should run at least 4 times a week if you have performance goals in mind.” In this article, I would like you to rethink your running frequency based on 6 factors.

Plyometrics for running dramatically improve economy in distance runners. And yet, few amateur athletes take advantage of this time-efficient training modality.  “Plyometrics dramatically improve your running economy.” Top-level performance for sprinters and elite endurance runners is unthinkable without plyometric training. It adds power to the stride, improves running economy, and plays a role in injury

Fartlek training is valued by elite runners and beginners alike. It involves both speed and endurance and above all, it’s fun.  “The Swedish term fartlek means speed play.” Before introducing 4 fartlek training examples, I will briefly define fartlek and how it compares to structured runs such as VO2 max intervals and tempo runs. The

Long runs are one of the most potent workouts in your training toolbox. But contrary to popular belief, long runs don’t merely add to your endurance. They also make you a faster runner.  “Long runs put the tiger in the cat.” For that reason, the world’s best runners ensure their long runs are more than

Threshold training is a staple in every distance runner’s program, from the 5K to the marathon. It is the key to accessing more of your VO2max and, hence, faster race results.  “Threshold training lets you access more of your aerobic capacity.” In other words, in distance events, a high VO2max provides the speed, and a