Best Workouts

5 PROVEN MARATHON LONG RUNS

It is no secret that training to complete a marathon requires long runs. What has been a secret, however, is that training to race a marathon requires several specialized long runs. Incorporate the long runs below in your next marathon plan to achieve your fastest time on marathon day. Long and Steady: Lydiard’s Tried-and-True Long…
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FOUR GREAT TREADMILL WORKOUTS

For those of us who experience significant snowfall during winters, and who don’t want to convert to snowshoes, that signals the return to the treadmill. Treadmill training doesn’t have to be mind-numbing, though. A repertoire of creative workouts can allow you to both have fun and significantly increase your fitness through the winter. Overland vs.…
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EVEN STEVEN WORKOUT

A GOOD WORKOUT FOR A BAD WEEK AT WORK I’ve coached Bonnie for more years than I can remember. She’s an amazing person who balances her career as a university professor and researcher with her passion for running. During our time together, she’s set PRs at all distances, and even run a 3:30 debut marathon at…
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SPEED WORK FOR MARATHONERS

THE WHYS AND HOWS OF SHORT, FAST RUNNING FOR A FASTER MARATHON In 2009 Brett Gotcher ran 2:10 in his marathon debut. At that time, it was the fourth-fastest debut in U.S. history. When asked about his training program in post-race interviews, I was candid about the weekly mileage I prescribed for him as well as…
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THE TWO BEST FIRST WORKOUTS FOR NEW RUNNERS

Suzanne is a runner (though she says not a “real runner”). She started running three years ago to get back in shape after the birth of her second child. Over a few months, she progressed from a walk/run around the block to running 2-4 days per week, covering 3-5 miles each run and up to…
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THE CHAMPION’S WORKOUT

WHY YOU SHOULD SOMETIMES GO ALL-OUT IN TRAINING My favorite running book is John L. Parker’s Once a Runner. In one scene, Cassidy’s coach prescribes a seemingly impossible workout of 60 × 400m, performed in three sets of 20 repeats. Parker does a marvelous job of taking the reader along for the mental and physical…
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SPRINT QUARTERS AND COMBO QUARTERS

THE FUN CONTINUES WITH TWO GREAT WORKOUTS Last month, I wrote about two of my favorite “quarter” (one lap of the track) workouts:  Stamina Quarters and Speed Quarters. Here I detail my other two favorite quarter workouts: Sprint Quarters and Combo Quarters. SPRINT QUARTERS The sprint zone is, well, your sprinting pace. For most runners,…
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STAMINA AND SPEED QUARTERS

WHY I CAN’T GET ENOUGH OF THEM–AND NEITHER SHOULD YOU. Since high school, I’ve loved running quarters. There’s just something beautiful about running one lap of the track fast, taking a recovery break, then doing it again. I’ve certainly lost count of how many times I’ve run quarters, but they’ll always be one of my…
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