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Training Design

A Proven Way to Improve Your Running (that you’re not doing)

Posted August 3, 2016
BY Jason Fitzgerald

I’ve talked to a lot of runners who have less than a year of experience in the sport. Their main goal is to get faster over 5k or 10k and break a performance plateau. All admirable goals!

Typically, their …

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3 Essential Ingredients in Every (Good) 10k Training Plan

Posted June 9, 2016
BY Jason Fitzgerald

The 10k is like the 5k’s ugly step-sister: it’s often used as a tune-up race, but rarely do runners focus on 10k training exclusively.

Why? Why is the 10k ignored as a goal race and usually earmarked as just …

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5 Foundational Lessons I Learned from High School Track

Posted June 1, 2016
BY Jason Fitzgerald

Can you believe that I used to loathe running?

It’s true – in middle school PE, I avoided all of the running events during Track & Field week by throwing the shotput.

Less than a year later, I was …

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How Hollie Smashed Her Already Competitive Half Marathon PR

Posted May 23, 2016
BY Jason Fitzgerald

How do some runners race so fast? What makes them capable of achieving such blistering finish times?

Today, we’re doing something a little bit different. While it’s paramount to your success to love running, be consistent, and plan smart …

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In Defense of Specialization: How CrossFit Gets it Wrong (again)

Posted April 28, 2016
BY Jason Fitzgerald

I. Am. Fired. Up. CrossFit has – yet again – got my blood boiling with their utter nonsense.

As you probably know, I don’t think CrossFit is smart training (for anybody, not just runners). It’s simply hard exercise for …

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A Step-by-Step Guide to Tempo Runs

Posted April 21, 2016
BY Jason Fitzgerald

There’s one workout that every endurance runner should be running. This “bread and butter” workout is the almighty tempo run.

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How to Reduce Stress (so you can race faster!)

Posted March 7, 2016
BY Jason Fitzgerald

Stress: it conjures images of uncooperative toddlers, looming deadlines at work, and arguments with your spouse. But is stress actually a bad thing?

The answer (of course) is two-sided. Some stress can help you achieve more, accomplish difficult …

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Do I have to run fast workouts?

Posted March 2, 2016
BY Jason Fitzgerald

I’ve coached so many different types of runners over the years:

OCR athletes
Beginners who have only run for 1-2 minutes
100-mile ultramarathoners
regular folks getting ready for the FBI Fitness Test or the Army’s 2-mile run
Boston Marathon

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How long should my long run be relative to my weekly mileage?

Posted February 25, 2016
BY Jason Fitzgerald

Why are there so many “rules” in the running world? There’s the 10% Rule, the 80/20 Rule, and the rule that you should never wear shorts over tights.

Some of these are ironclad (wear your tights like a man!) …

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Confessions of a Pre-Dawn Runner (and how to make running in the morning work for you)

Posted February 22, 2016
BY Christine

Flash back to January, 2007: my alarm clock blared at 5am every morning. Running in the morning was my life – and at 85 miles per week, I was miserable.

It was dark for every run and a miserable …

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