SIGN UP FOR MY WEEKLY NEWSLETTER

About
Blog
Coaching
Shop
Contact Me
- Freelance Work
- Subscribe

Menu

About
Blog
Coaching
Shop
Contact Me
- Freelance Work
- Subscribe

Products

Beginner Marathon Plan
$49.00 Add to cart
Sale!
Fuel Your Fastest Running E-Course
~~$59.00~~ $49.00 Add to cart
Intermediate Marathon Plan
$49.00 Add to cart
Intermediate/Experienced Half Marathon Plan
$49.00 Add to cart

It's MARATHON TRAINING SEASON! 🎉🎉⁣ ⁣ Sta

It's MARATHON TRAINING SEASON! 🎉🎉⁣
⁣
Starting this past week and into summer, I have athletes ramping up for the marathon and half marathon distances for Chicago, Paris, Indianapolis Monumental, St. George, Philly, New Jersey, London, Richmond, and more. It's exciting to begin to schedule those (sometimes type 2) fun build ups for big goals. ⁣
⁣
Are you training for a fall race? I now offer downloadable plans for sale! While not individualized, they follow the same training philosophy I have applied to help runners break four hours in the marathon, BQ, or run their fastest full or half yet. So if you are shopping for a sound training plan but do not want individualized coaching, look no further! Follow the link in bio to shop now. ⁣
⁣
Plans currently available include:⁣
- Beginner marathon⁣
- Intermediate half marathon⁣
- Intermediate marathon⁣
⁣
Both intermediate plans even come with a fitness assessment and pacing calculator to ensure you are training smart!

Giveaway!! Summer running means sunscreen, extra

Giveaway!!

Summer running means sunscreen, extra sweat - and extra wear on your skin. @freskincare launched the new Cleanse Me wash for gentle cleansing that works! Best of all, you can buy eco-friendly refills and reduce your plastic waste.

One winner will receive a bottle of Cleanse Me from Fre Skincare! To enter:
- follow @lauranorrisrunning and @freskincare
- comment below with your favorite thing about summer running
- for extra entries, tag a friend

Giveaway open through June 5, 11:59 PM Central time. Winner will be contacted via DM. This giveaway is not affiliated with Instagram.

Yesterday I did my first post-Covid quality sessio

Yesterday I did my first post-Covid quality session 🎉
My body always responds to volume first, so I built up to 30-33 mpw while doing strides and short surges. Once I felt comfortable there, I talked my slow-twitch self into starting workouts again.
I started with my go-to rust-buster to wake up the fast twitch muscle fibers: 10 x 1 min fast/1 min easy.
My paces were all sub-7 (mostly 6:50s) in 65 degrees & 90% humidity. In what feels like another life (pre-baby and pre-Covid), that was my 10K pace; but it's not too bad of a place to start again.
·
#running #marathoner #comeback #motherrunner #runfaster #fartlek #longcovidrecovery

Is the 80/20 theory (80% easy/20% hard/0% moderate

Is the 80/20 theory (80% easy/20% hard/0% moderate) the best way to train??

Let's address something off the bat: (1) 80/20 is a theory, not a rule; (2) this is not debunking 80/20, but rather delving into some of the misconceptions of its practical application.

The TL;DR: 80/20 is a sound theory, but not the only way to train. The theory of polarized training should be adapted to serve an athlete, rather than a framework they are forced into.

- 80/20 theory is derived from the work of Stephen Seiler's work in the early 2000s. He has a Ph.D and knows more than me; it's solid science and an example of Pareto's principle. But it's just a theory, not a strict rule. For example, Arturo Casado is doing interesting research that finds differing conclusions for marathon performance, especially with moderate training.

- Polarized training does work...but it does not always have to be 80/20 ratio. You may do 100/0 in a maintenance phase... or 75/10/15 (that 10% is moderate intensity) in marathon training. Periodization needs to be taking into account when practicing polarized training.

- Lower mileage runners may deviate from this theory. For example, someone running only three times per week will not maintain an 80/20 ratio, but they can still benefit from polarized training and deliberate practice of intervals, tempos, etc.

- While often practiced otherwise, the 80/20 theory also includes 0% of training in a moderate zone - ie around your lactate threshold. For longer distances, research shows that LT training is predictive of performance. Take marathon training for example: if an athlete has a time goal, you want to spend significant time in that moderate-intensity zone to build a positive feedback cycle for the neuromuscular and psychological demands of the race.

So in short...the theory of polarized training is supported by solid scientific evidence. It provides a sound framework that will yield performance improvements for many runners. But it is just one of many theories of how to train!
#running #runchat #exercisescience #runningcoach #trainingtips #marathon #instarunners #runcoach #womenrunning #coach #8020training #endurancetraining

How it’s going vs how it started: our most recen

How it’s going vs how it started: our most recent hike in Seattle vs hiking my semester abroad in Germany.

I found my passions a bit “later” in life. I was 25 when I started my current career path (although not a coincidence, my first job was a fitness instructor at the university campus gym). I was roughly the same age when I realized I loved the outdoors as long as sand isn’t involved and mountains are involved. I started my master’s degree at 31.

I see this often as a coach: people who discover their love for the marathon in their 30s, who venture into ultra distances in their 40s and 50s. You grow and learn your passions as you age. Very few people are their full selves at 22.

What passions did you discover in your mid-20s and beyond?

Subscribe to get the free FARTLEK GUIDE

Name

Email

explore

Home
About
Blog
Contact Me
Coaching

Menu

Home
About
Blog
Contact Me
Coaching

Subscribe
Privacy Policy
Copyright & Disclaimers

Menu

Subscribe
Privacy Policy
Copyright & Disclaimers

Gamechanger 2021

Built By Brandt

subscribe to get 3 free (and fun!) speed workouts

Name

Email

.woocommerce form .form-row .required{visibility:visible;}