6000 meter tempo run + 5 x 200 meters Recovery: 4 minutes after the tempo run; 200 meter rest between 200 meter reps.  Splits: 5 laps in 97/400 meters (6:28/mile), 5 laps in 96/400 meters (6:24/mile), 5 laps in 95/400 meters (6:20/mile); 200 meter reps in 36-38 seconds.  DBU XC Women, October 2017 This session … More Workout of the Day — DBU XC Women (2017)

The marathon-training schedule is designed purely to enable our runner to stand up to the racing and speed training necessary in the eighteen weeks before the race that he has selected to win. The marathon-type training makes him capable of running long distances with ease, but he will have to go through a schedule of … More Running to the Top — Hill Training

To achieve our full potential, developing personal values is imperative. Once established, these values assist in defining short and long-term goals. It doesn’t matter what the goals are. The intent is to develop a sense of purpose.  — Joe Vigil  Joe Vigil is one of the all-time great distance running coaches…his record at Adams State … More Learning From the Greats — Joe Vigil

We are now fully into the summer and with that there are thousands of high school and college-aged runners out there getting excited about and getting ready for the 2018 Cross Country Season! I’ll post frequently throughout this summer, with some tips for the high school and college-aged runners, and as always, if you have … More Summer 101 — Build the Base

This is probably the easiest and simplest post in the whole Marathoning series…Pacing. The goal is to run even or negative splits and if you happen to run positive splits — keep it minimal. It doesn’t always work out that way, but I think a long, gradual progression run is the best way to approach … More On Marathoning — Pacing Strategy

The workout of the day this week will be in a different format…courtesy of Flotrack, we have a Workout Week from Edward Cheserek. I think it’s pretty cool that one of the best runners in the world basically said, “Yeah, come out and video everything I do for the full week.” We are getting better … More Workout of the Day — Edward Cheserek

We now enter the track season, beginning in New Zealand in October, and our learner and all our other athletes turn into marathon-distance runners. We set them all to run a hundred miles a week in training.  — Arthur Lydiard, 1962 This is the chapter that most people know Lydiard for…his 100-mile per week marathon … More Running to the Top — Heading for the Track

I first heard the name Jay Johnson when reading Running with the Buffaloes during my college running days (circa 2003?)…and then, as a young coach looking for some guidance, reached out to him while he was assisting at the University of Colorado. A few years after many phone and email convos w/ Jay, he created … More Learning From the Greats — Jay Johnson

This is probably the most sensitive subject within marathoning…the fueling. What to take? When to take it? How much to take? There are a million questions and a billion answers… But here’s the truth: DO WHAT WORKS FOR YOU. And PRACTICE, PRACTICE, PRACTICE what you are going to do on race day. But, since this … More On Marathoning — The Fueling

3 x 1000 meters  Recovery: 600 meter jog rest Splits: 3:31, 3:28, 3:19 Julia Pieper, June 2018 This is one of the shorter workouts I’ll prescribe, but for Julia, who is in her summer racing season in Germany it was just what we needed as she is about to be racing nearly every week. The … More Workout of the Day — Julia Pieper