Jun 5, 2026

There are 3 main pillars of recovery - sleep, nutrition/hydration, and easy movement.

In this episode, we talk about the third pillar. In our training programs, easy movement primarily manifests as recovery running. These are the glacially slow runs that enable blood flow which promote healing for the next long or hard...

May 29, 2026

Last week, we talked about the long run, and now this week, we talk about the medium long run.

I call it the "unsung hero" of fitness building, and it's a run that is often overlooked relative to the speed workout or primary long run. In this episode, we discuss why it's really the third leg or pillar in your training...

May 22, 2026

Mile for mile... the long run might just be the most important run of the week. It builds aerobic capacity, improves neuromuscular resilience, and facilitates metabolic flexibility - 3 of the most important tools you need as a distance runner.

In this episode, we discuss the benefits in detail and then break down the...

May 15, 2026

The word "tempo" might be one of the most commonly misunderstood words in coaching vernacular, even as it might be the most commonly prescribed type of workout. 

It's also one of the most important and critical training efforts for distance runners, so it is critical to understand it well if you want to improve.

This...

May 8, 2026

400m reps at 5K pace. 800m reps at 10K pace. 1 mile repeats starting at HM pace and working down by 2-3 secs per rep. 

Our vernacular in running is to use training paces based on what you could theoretically run at each distance. It is a useful tool for dialing into effort, but it IS NOT The end all and be all.

In this...