Fudge, this post has nothing to do with cake. Chocolate cake actually sounds better, but there is already plenty of sugar in my diet This week we will be doing a Tempo Run. Tempo runs are one of the best ways to prepare you for racing as they are set up to run close to race pace for more than just a short interval. Warm-up as usual with a mile or two and some stretching (dynamic and static). Next do a tempo run of 1.5-2.5 miles. Choose a speed that is about 80% of race

Hill! Speed work this week will consist of hills. We may not climb every mountain but we can run a few. After being "Stay at Home"d for a while, you probably long for adventure, to do the things you'd never dared (like running hills). So seek the courage you've lacked and try this hill workout. Lets start at the very beginning (a very good place to start). Do some stretching (dynamic and static). Warm-up 1-2 miles at a comfortable pace. Next, run 8-10 hills at a hard

This week we will be running a ladder workout. The goal is to run at a hard pace for various amounts of time with an equal time recovery run before running fast again. This will be based on time instead of distance. Try 1 minute hard/1 minute easy, followed by 2, 3, 4, 3, 2, 1 hard/easy for a total of 16 minutes hard. Focus on good form to keep yourself at a quick speed. Warm-up and Cool-down should be 1-2 miles. Include some stretching before and after to prevent inju

There are many good reasons to implement speed in your training. Even if you never plan on racing, varying your training with fast/moderate/slow, long/short, hard surface/soft surface all help you to work different muscles in different ways and become a better runner. Just like weight lifters don't limit to only bench press, runners need to mix it up. This week we will concentrate on "fastest" type speed. I'd like to see you do a workout some will remember from prior years