Training Philosophy

Our training plans vary considerably based off of your experience, goals, and what distance race you are training for. On this page, you will find the basic training components and the reason they will benefit you. If you are a new runner, we will start with building up weekly mileage with easy runs and then add in these other components, if appropriate!

Sample two-weeks from a 50-60mpw marathon plan. This is an advanced plan that contains all the training components.

Easy Runs.

Easy runs are runs at a non-strenuous pace. They are used to gradually build up mileage or as active recovery in between more intense workouts. We get more questions about how to pace easy runs than any other type of workout. While we give our athletes a pace range as a guide, we suggest that they focus on effort rather than mile splits. Easy runs should be at a relaxed and conversational pace. During the run, your pace should naturally get faster as you loosen up. If your pace slows dramatically, or if you finish an easy run feeling exhausted, then you are running too fast. Depending on the intensity of your week, the pace of your easy runs may vary. This is why it is so important to focus on effort. If your easy runs are slower one week, it is likely because the intensity of your speed/strength runs are increasing, not because you are losing fitness. See "Rest Days" below to understand why recovery is so important.

Photo: Brooks Running

Speed/Strength Intervals.

Photo: Justin Britton

Speed/strength workouts are aimed at improving your fast-twitch muscles and increasing leg turnover. Fast twitch muscle fibers support short, quick bursts of motion and use energy sources already in your body (like glucose) through a process called anaerobic respiration. These types of workouts are completed in intervals, or short periods of running hard with recovery in between. You can run the speed workouts using the markings on a track or using a GPS watch on the roads. It is best if the recovery in between the intervals is a slow jog and not complete rest. Keeping your legs moving will prevent them from tightening up and ultimately help you feel better in the next interval. You should pace yourself so the intervals stay around the same speed or get a bit faster as they go on. Speed workouts (≤1 mile intervals) are completed at 5K-10K pace. Strength workouts (1-3 mile intervals) are completed just below goal half marathon or marathon race pace depending what you are training for.

Tempo Runs.

A tempo run is a sustained run at a moderately-hard effort, usually goal marathon or half-marathon pace. These runs are a great opportunity for athletes to practice running goal race pace. This will help them naturally fall into the appropriate pace on race day and avoid going out too fast.

The pace of the tempo run should be controlled, not all-out, because one wants to ensure that lactic acid, the by-product of anaerobic respiration, does not accumulate significantly in the blood. The goal is to run using aerobic respiration, which helps to increase one’s endurance. If one runs too fast, their body will switch from aerobic respiration to anaerobic respiration, lactic acid will build up, and the purpose of the tempo run will be defeated. Over time, the aim is to increase the pace at which one's body switches from aerobic to anaerobic respiration, thus enabling them to run at a hard pace for a longer period of time.

Photo: Kaitlin Goodman

Long Runs.

Photo: Justin Britton

Long runs should start at around the same pace/effort as easy runs. If you are feeling good, you can pick up the pace the second half. If you are feeling tired, maintaining that easy pace is great. Like easy runs, you should finish at the same pace or faster than you started. You want to avoid teaching your body to slow down as the distance goes on. In more advanced marathon training, some long runs, which we call “spicy long run,", have components at goal MP or faster.

While long runs are important for marathon training, they are not more important than any other training component and their distance is based on you total weekly mileage. If your long run compromises too great a percentage of your weekly mileage, you may become over-fatigued and lose the benefit of the other workouts during the week. While long runs are essential, it is consistent mileage over the course of the week that counts towards marathon fitness, not specifically the length of your long run.

Rhythm 200s.

Rhythm 200s are designed to get one’s legs moving while also promoting recovery. Rhythm 200s are an alteration of fast and slow 200m segments, totaling 2 miles. This is the equivalent of 8 fast segments and 8 slower segments. The fast segments are meant to be between 10k and half-marathon pace and the slow segments at easy pace. Rhythms are not meant to feel like a hard workout, just a way of loosening up the legs and getting in some turnover. If they feel hard, then you are going too fast. You can run the rhythms on a track (1/2 lap), as ~0.13 segments using GPS, or as 40-60 second pick-ups. The purpose of rhythm 200s is to shake some of the lactic acid out of the legs by stimulating blood flow to the muscles. They also loosen up the legs for the next workout. On one easy run each week, I suggest my athletes complete their rhythms during the last two miles of their run.

Rest Days.

Recovering with some great pups!

While it is fun to workout, rest is just as important as the training itself. When one runs hard, they make small, microscopic tears in their muscle tissue. This damage signals satellite cells from other tissues to come to the disrupted tissue and replicate into muscle protein strands. Through this healing process, the muscle becomes bigger and stronger. Without proper rest, the muscle damage caused by the hard workout won't heal and one could end up injured instead of stronger. Beginner runners should fully rest in between workouts while more advanced runners can complete easy runs and still achieve the necessary benefits. A longer period of rest (7-14 days), called "downtime" is also necessary in between long training segments after the goal race is finished. This ensures that the body is both physically and mentally recovered before going into the next training block.