Posts by Andrew Lemoncello

CRUISING Ks

Learning to control effort so you don’t go out too fast in races (a common problem) is one of the keys to running success. Many athletes find this hard to do, but it’s a trick that you can practice in every workout so that it becomes natural to you. I first did the following workout…
Read More

THE IMPORTANCE OF PREHAB

The reason we run differs for each individual. It could be to run a certain time, lose weight, for the long-term health benefits or for pure enjoyment. The list is endless and it’s always a joy to help athletes to move steps closer to hitting those goals. Something that often gets in the way of…
Read More

THE 5K SIMULATION WORKOUT

This is a classic Frank Horwill (a famed British coach who formulated the Five Pace Training Theory used by many great athletes such as Sebastian Coe and Said Aouita) workout which I’ve found very useful in simulating the deep gut, lactic pain of a 5K. It’s not so much the pace that makes you have…
Read More

TEMPO WITH THE MONA FARTLEK

This is one of my favorite workouts because it has a wide range of paces throughout and it’s great for working towards distances from 3K to half marathon. The tempo run is the easy part of the workout. I added this to the workout to get the legs a little tired first before hitting the…
Read More

THE HILLY BROKEN TEMPO WORKOUT

This is a great workout when getting ready for a 10km or half marathon. The first tempo run should feel relatively steady and the second tempo run should be very tough. The short, steep, hard hills in the middle flood your legs with lactic acid so that you enter the last portion of the workout…
Read More

6 LESSONS FROM AN OLYMPIAN

Every time the Olympics roll around, I like to reflect on what it took for me to make an Olympic team (2008 Beijing) and what I learned from that process. What might surprise you is that the steps taken to make the team are the same steps every runner takes to reach their goals. I…
Read More