Workout of the Week: The In-n-Out Tempo Run

Let's face it: Training for a marathon or half-marathon can get monotonous. Both programs involve lots of sustained running at or around goal race pace. This is a part of the deal, of course, and an important component for developing fitness, dialing in pacing, practicing fueling, and more. That said, it gets repetitive, if not boring, and a lot of people tend to lock in to a set pace and then zone out until it's time to stop. Racing, however, requires you to pay attention, listen to your body, and make adjustments on the fly, which is why I love to assign the In-n-Out Tempo Run from time to time. Not to mention, it's much more interesting than its more classically constructed cousin!

Workout of the Week: 1 mile, 9 x 400m

This is a great “getting back into it” session that isn’t meant to be that tough. I still use today for that reason but I’ve also adapted it to serve a different purpose later in the season, which I describe in more detail here.

Time, Why You Punish Me?

Mario Fraioli responds to Scott Fauble's blog post about super shoes in the sport of competitive distance running.

Eliud Kipchohe pointing to finish line clock

Workout of the Week: The 4-2 Fartlek

This effort-based workout is a great early to mid-season season session when you're still fortifying your fitness foundation and neither pace nor specificity are key concerns.

runner running fast on a trail

It’s Gotta Be The Shoes, Right?

How many recent middle and long distance records in track can be attributed to advancements in spike technology?

Nike Air Zoom Victory track spike

Workout of the Week: Mile Repeat Progressions

One-mile repeats are a bread-and-butter session for distance runners prepping to race 5K, the marathon, or anything in between. Every once in a while I like to mix up the intensity and recovery a bit to work on both stamina and speed while also keeping my athletes more engaged throughout the workout.

runners on an outdoor track