Tuesday, February 6th, 2018 — Dallas Baptist University, Distance Squad 3 miles warm up (including 4 x 200 meters on / 200 meters off).  + 3 miles easy tempo run w/ 5 min rest after completing.  + 5 x 300 meters at 5k effort cutting down to sub-mile effort w/ 2 min rest.  + 3 … More Anatomy of a Workout

  Today I have the pleasure of introducing to the JHPRunning audience Magaly Soto. I have been working with Magaly for just over a year now and can say without any doubt that Magaly might be one of the best Masters level runners in the country that you’ve never heard of! One of my most … More JHPRunning Spotlight Athlete — Magaly Soto

As a young coach, I made it my job to reach out to any and every coach that I respected or thought did a good job. One of those coaches was Mark Wetmore. I remember emailing him with questions on training, recruiting, running a program…any and every thing. AND HE ALWAYS REPLIED. To this day, … More Learning From the Greats — Mark Wetmore

5 x 800 meters cutting down pace + 3 x 300 meters cutting down pace Splits: 2:34, 2:31, 2:27, 2:24, 2:22, 41, 40, 38 Recovery: 2:30 between 800 meter reps; 5 min between 800 meter and 300 meter reps; 2 min between 300 meter reps.  Zach Braff, March, 2011 For one full year I had … More Workout of the Day — Zach Braff

You gotta be desperate ’cause everyone you are racing is desperate. I wanted a medal. I didn’t want to go home with nothing. — Craig Mottram (circa 2005)

Jerry Schumacher is a legend. Everyone in the Track and Field world knows his name, especially in the USA Track and Field circle. He’s coached greats such as Shalane Flanagan, Matthew Tegenkamp, Evan Jager, and many more. Shalane recently won the NYC Marathon and further cemented herself as one of the all-time greatest female runners … More Learning From the Greats — Jerry Schumacher

This website is one of many things, and one of those things is my online coaching business. My hope is that through the articles and content that you might believe that I can help you reach your running goals!!! I wanted to share some sample schedules that I have used for training for my clients. … More Online Coaching — Sample Schedules

90 minutes tempo (Goal Marathon Pace) Result: 15 miles in the 90 minutes (6:00/mile pace) Dawn Grunnagle, February, 2015 Dawn Grunnagle was one of the first ELITE athletes that I coached. She had a pedigree unmatched by most…she could run a 2:06 for the 800 meters and a 4:15 for the 1500 meters…but she had … More Workout of the Day — Dawn Grunnagle

Wednesday, Jan. 31st, 2018 — Dallas Baptist University, Women’s Track (distance squad) 3 miles warm up — including 4 x 30 seconds fast, 1:30 easy within the last mile. + 3 x 6 minutes cut-down tempo w/ 2 min rest. + 4 min rest. + 4 x 400 meters at sub 3km pace w/ 90 … More Anatomy of a Workout