5K

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SIMPLE TACTICS FOR SUCCESSFUL RACING

8 TIPS TO SHAVE SECONDS OFF YOUR PR OR SURGE PAST YOUR RIVAL Smart racing equals fast racing. As a competitive runner, you want to run fast and you want to beat your rivals. Below, I’ve listed eight simple, yet effective strategies for doing both. #1: RUN THE TANGENTS I’m always surprised when I race at…
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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…
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LIGHT AND FRESH 400s

This is the workout I use to help runners get ready for their best short race like a 5K. It can be performed anytime in the training plan and as close to 5 days before the race. It is a fitness-refining workout that helps an athlete get race ready. It’s fun to feel “light and…
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VIGIL MILES

Coach Joe Vigil is arguably the best running coach the US has ever had. He’s a blend of tough, no nonsense “get the work done” kind of coaching paired with a knowledge that while he’s pushing you to your limits, he cares deeply about your success. He demands your best and you want to give…
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CUTTING GLUTEN OUT OF YOUR DIET

Being a runner with celiac disease makes fueling properly a little more time consuming than those who do eat wheat and gluten. My biggest concern is making sure I am getting all of the proper nutrients to sustain my training and help my body recover. When I first took gluten out of my diet I struggled to…
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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…
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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…
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5 STEPS TO MAKE THE BEST BETTER

Recently, I wrote about the benefits of bad workouts and races. I suggested that instead of dwelling on them, why not learn from them? But what about good races? Can you learn from them too? You can, but maybe in ways that are slightly less obvious than you think. In more than 20 years of…
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