Marathon training has many nuances, but one of the most common questions is also one of the most basic. How far should you run before a marathon? What’s the longest long run you need to do in order to finish, PR, or qualify for Boston? If you look at popular training methods, you will receive answers ranging from 16 miles (Hansons) to 26 miles (Galloway). Other plans follow the framework that a long run should not comprise more than 25% of the overall weekly mileage nor exceed three hours in ...
Training Tips
Modifying Hard Workouts for Pregnant Runners
Hard workouts (defined as speedwork, tempo runs, hills repeats - anything harder than your normal easy run) are a staple for most runners. What about pregnant runners, a growing part of the running world as we realize that you can keep training throughout pregnancy? The good news is, you can still do hard workouts during pregnancy, with some simple modifications. The whole 140 bpm is outdated misinformation (read more here). Typically, what you did before pregnancy dictates what you can do ...
How to Run Surges to Improve Leg Speed
Most running workouts aren’t flashy or glamorous. Oftentimes, the most effective workout looks deceptively simple or boring on paper. Surges are this type of running workout: not flashy, but certainly effective. This simple workout improves leg speed and running economy, making any runner a faster, more efficient athlete. Surges benefit all runners, from those preparing for the mile to even ultras. For competitive age-groupers, surges prepare you to pass others during the final miles of a ...
How Your Menstrual Cycle Affects Running
Paula Radcliffe once lamented how the sport of running lacks an understanding of periods and unique female issues. Sports medicine doctors and coaches will give female athletes hormones to delay menstruation. Very few resources discuss anything about periods and running, much less female hormones and running. Honestly, it’s downright frustrating at times, especially as the percentage of female participants in the sport of running rises each year. You don’t have to suppress or fear your ...
How to Incorporate Two-a-Day Workouts in Training
You see the advice (including here) to run mileage, do hard workouts, strength train, do mobility work, and somehow sleep enough to recover. “How do I fit it all in?” you might wonder. Some people will suggest running fewer days per week to fit in strength training. But for many of you reading, you likely don’t want to run less. You like to run and you want to improve your running. A possible solution: two-a-day workout days. Elites and high mileage athletes use two runs per day to increase ...