Training programs for running

Workouts that will introduce you to our methodology of running technique, mobility and running strength. No strength training, no intervals or hills. I feel like that made all the difference. I no longer have knee pain and feel all around stronger. Whether a brand new runner, or experienced vet… You will finish as a different runner than when you started. For me, at 48 yrs old, that is my fastest mile! A race specific plan to get you focused on the things that matter. Prepare for your best race ever over the course of 8 weeks.

Finished the Carlsbad Half 12 seconders under 2 hours! Celebrated my 55 birthday running it. Great time! Could not have succeeded like this without TRE! Building your speed, strength, and. Want to qualify for Boston Marathon? Advanced training option with more mileage and intensity available! The best part was my more experienced running partner commented on how good my form was all the way to the end even when I got tired.

Thanks coach Nate! Build a body that can train harder, run faster and further without breaking down. Yesterday I had a big PR in the Half. Strength work and a huge emphasis on Mobility made all the difference in the world! Drop these workouts into your current training schedule. Lifetime access to our Injury Prevention Series.

A toolkit of exercises to prevent and recover from common running injuries. Lifetime access to our Perfect Form Series. A head-to-toe series of coaching videos that will teach you how to improve your form and technique.

Thanks for the post, Doug. Your with Matt podcast was great to run to also. Thanks Doug! I started with alternating between lamp posts and then switched to running fast during the chorus of each song. What a fun way to start the day! And my overall time for my run was faster than usual. Interval training is definitely my favorite kind. I wish I had known about it sooner! Amazing article. Thank you! Any advice on how to incorporate these different techniques into a running week? Does it matter?

Or is variety just the key? This is really amazing, am so happy coming across this post, i think right now am on the track. Thanks Doug, for all this time I think my zone 2 has been too slow. Great article all round to share with others. Your body can easily get used to something when you do it over and over again. The only way to really improve is to push your body and one of the easiest ways to do this is to switch it up every once in a while.

Keeping your body guessing forces it to adapt to different situations making it stronger in the process. Thank you for this updated post. My Avg Cadence during interval, tempo or Long slow runs vary between to If I am conscious, I can increase my cadence upto My Stride length varies between 1. My best FM pace is around 3h 16mins. Unbelievable that Bekele could increase his cadence from to Any tips on how to increase the Cadence?

Thanks in advance. Very detailed and sort of helpful. Hi Doug! Great post. Quick question for the recovery during tempo runs do you walk or run at a slower pace? This article Is very informative and inspiring. Great way at looking at running from different perspectives.

A apply most of them. At my age of 57; I however do not exceed 7km. Been running for 40 years and addicted.

I also include the anaerobic hit in my workouts. Please advise. Kind regards Hashim. How can you incorporate these workouts when training for competition. How should one train if their competiton seesion starts in 8 weeks with ultimate goal of reaching peak performace at end of season. Season lasts 10 weeks. Member Login. When did running get so complicated? Running is such a simple act — exactly what drew me to it in the first place — until you complicate it with drills, exercises, workout nutrition, and complex workouts.

Sound familiar? Sample Workouts Beginner: Workout: 45 minutes at an easy pace. Advanced: Workout: miles at an easy, conversational pace. There should be no set structure or fluctuations in speed, but the hardest part will be resisting the temptation to speed up. Mid-week easy longer run: 10 miles at easy pace, positioned in the middle of the week between weekend long runs. Sample Workouts Beginner: Workout: 40 minute run with 3 x 5 minutes at tempo pace, and a 3 minute recovery in between.

Allow for time at the end to cool down. Advanced: Workout: 90 minute run with 3 x 15 minutes at tempo pace, and an 8 minute recovery in between. A workout like this, with longer tempo intervals, is great for marathon racing speed. Workout: 60 minute run with 3 x 8 minutes at a tempo pace, and a 4 minute recovery, include hills during tempo sections. Tempo workouts can also include hill training, which is particularly helpful while training for a hilly race.

The Progression Workout A progression workout is one of my favorites, and commonly found in marathon training plans. The idea is simple: Start slow, finish fast. Sample Workouts Thirds Workout: 15 minutes at an easy pace, 15 minutes at a comfortably hard pace, 15 minutes at a hard pace.

Fast Finish Workout: 45 minutes at a comfortably easy pace, 10 minutes at a hard pace, 5 minutes all out. This a great option for mimicking a late race push. Sample Workouts Beginner and Advanced: Short Hill Sprints: 8 hill sprint repeats with light jog back down to rest, following a 3-mile easy run.

This type of hill repeat will build explosive strength in the legs, and teach you how to attack shorter hills during a race. Advanced: Sustained Hill Repeats: 5 x half-mile hill climbs on a gradual incline with easy run back down to rest. This is perfect when training for a hilly race, and builds endurance and strength on climbs and flats. Each interval then becomes a full mile.

Sample Workouts Beginner: Workout: 8 x meters on the track with a meter light jog in between. Try to maintain a consistent pace for each of the meter intervals. Advanced: Yasso s: 10 x meters on the track, with a light jog for the same amount of time it took you to run each in between. Workout: 4 x 1,m with seconds recovery in between.

This is an endurance building interval workout. Aim to maintain a consistent pace for each mile, or increase slightly in pace over each interval. The Ladder Run The Ladder Run is a popular form of interval workout which climbs up, down, or both up and down in distance with a short often 90 seconds or a meter jog rest period in between each interval. Sample Workouts Advanced: Up and Down: meters x 2, meters x 2, 1, meters, meters x 2, meters x 2, with a meter light jog in between each interval.

This is an incredibly tough workout, which tests and builds both your endurance and leg speed. Down: 1, meters x 2, 1, meters x 2, meters x 2, meters x 2, with a meter light jog in between each interval. The Fartlek Workout Ah, the classic Fartlek run. The workout is simple as this: Intermix fast running with slower running, and vary the pace and distance of each interval.

Sample Workouts Beginner: Unstructured: 5-mile run with the final 4 miles consisting of Fartlek intervals. This is probably the most approachable workout in this entire post other than an easy run , since you have the freedom to do as you please.

Upticks: 45 minute easy run with the last 15 minutes consisting of short upticks to a tempo effort. Each uptick should last seconds in length. If you need a little more structure to stay on track, this will still allow for flexibly and play, but is defined by set intervals.