My Story

Hi, I’m Sandro. A lifelong endurance athlete, Certified Strength & Conditioning Specialist, and coach to distance runners since 2013.

My Story

Hi, I’m Sandro. A lifelong endurance athlete, Certified Strength & Conditioning Specialist, and coach to distance runners since 2013.

I’m here to help you become a faster runner from the 5K to the marathon.

Why Running is My Favorite Sport

My first contact with endurance sports was at the tender age of 14 when I joined a local mountain bike club. Brutal rides across rugged, hilly terrain lasting for several hours at times. This was for me! The combination of endurance, intensity, and speed had me hooked. 

At age 17 I became a triathlete. I competed in Olympic distance triathlons in summer and duathlons during the spring/fall season. At that time I also ran multiple 10K races and the occasional half-marathon. 

I was a self-coached athlete as a teenager. And therin was the problem. While I had a basic understanding about training derived from books and magazines, I didn’t get the balance of rest and recovery right, let alone a smart training progression. In my mind, more was better. Needless to mention that I was constantly burned out battling frequent colds and injuries. 

Hence, in my 20s I turned my back on endurance training in favor of serious strength training and Muay Thai. Although I still continued basic ‘fitness running’ all ring sport athletes engage in. That was a walk in the park after years of multi-sport endurance training. 

Eventually, it was a shoulder injury that inspired a comeback to running. That focus – and improved training methodology – massively increased my running performance, leading to faster race results (and more awards) than I dreamed up possible at a younger age.

And yet, I still only run 4 – 5 times per week. That leaves enough time for complementary strength training and cross-training. In my case, that’s a gym membership and Muay Thai. For you it might me bodyweight workouts, Yoga, swimming, or any other activity.

For us amateur and age group runners, that’s just a healthier way to train. With a balanced training regimen we look better, feel better, and perform better. That enhances the quality of our work and social life, too.

What’s more, running allows me to switch between different race distances. From the 400m sprint to the marathon, I have raced it all over the years. That’s the beauty of being an amateur athlete. Not being locked into a particular race distance. 

But what I love most about running is that it is measurable. I can put a number on my VO2max, lactate threshold, and maximal speed with a running watch. Sure, the finer details will require some lab equipment, but it’s quantifiable. Better training leads to faster race results. Therefore, every race informs me whether my training was effective in minutes and seconds.,

Qualifications & Coaching Experience

I’m an NSCA-Certified Strength and Conditioning Specialist. It is viewed by many as the gold standard for sports performance training and requires a 4-year college or university degree to be eligible. Currently, I pursue the Performance and Sport Scientist qualification, also by the National Strength and Conditioning Association (NSCA), a non-profit organization with its headquarters in Colorado Springs, USA. 

Both qualifications draw from a wide range of disciplines, such as exercise physiology, biomechanics, psychology, medicine, and nutrition.

My focus in the strength and conditioning field and its sub-disciplines is on running performance. I read scientific studies in both English and German to keep up-to-date. Of course, I have studied the works of all great running coaches (past and present), and I’m certainly indebted to them. Feel free to reach out for book recommendations. I’m an avid reader and I’m happy to give my two cents on it.

But training theory alone doesn’t make for a good coach, of course. I also have 10 years of real-world experience coaching athletes in person on the track as well as writing custom training plans for online clients, who happen to live on 5 different continents. Their invaluable feedback has helped me to grow as a running coach over the years.

Some of my have athletes in their late 30s run sub 16min 5Ks and sub 2:40h marathons on less than 60-mile (100 km) training weeks.

But experience also comes from being an athlete myself. When I assign a long run at the end of a demanding training week, I know what it feels like. Having lived abroad for more than a decade and having experienced running in 68 different countries, from races in tropical Southeast Asia to cold winter morning runs in Europe, I acquired the necessary empathy related to my athlete’s running training.

How I can Help You Become a Faster Runner

Just because running is a simple activity doesn’t mean your training can be simplistic.

There are typically 2 reasons why runners are self-coached. The first one is being quite satisfied with unstructured, low-mileage training having no real performance goals. Fair enough. The second reason is an “I have this figured out myself” attitude. Here, I’d like to object. What distinguishes experts from laymen in any field isn’t just knowing twice as much, or 5x as much. It’s more like 1000x as much and beyond.

Think about it. None of the elite runners is self-coached. They all have expert guidance to reach their potential.

First, all workouts ideally have a specific purpose. They either improve your endurance, speed, stamina – or a combination thereof. In scientific terms, your race fitness is a result of your general endurance, lactate threshold, VO2max, running economy, maximal speed, and your fatigue resistance at race pace. The right workouts at the appropriate intensity result in the greatest improvements.

Those are easy runs, long runs, steady-state runs, tempo runs, VO2max intervals, and repetitions – at times in exciting variations.

Secondly, these workouts have to be embedded into training weeks. Balance is achieved through the optimal training frequency for your level and with Stephen Seiler’s proven 80/20 ratio of easy mileage and intensities at or above lactate threshold. In other words, the interplay between training stimuli and rest ensures you benefit from your running workouts. Training Effect = Work x Recovery.

Finally, there is the intelligent week-by-week progression, called periodization. This is the roadmap towards a peak performance of a 5K, 10K, HM, or marathon race. My plans are designed with the modern non-linear periodization approach. Here a mix of various training stimuli is present throughout the training cycle that gradually transitions from an emphasis on general abilities towards race-specific training.

That ensures a high fitness level year-round and continuous long-term progress from season to season.

Let me know about your goals and background so I can recommend a training plan to you. Email:

I look forward to hearing from you.

Sandro Sket, CSCS


Ready to become a faster runner? Find your plan!

Ready to become a faster runner? Find your plan!

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