D3 Multisport Plyometric Program

Plyo Routine #1 Run 10 minutes to warm up and end at a field where you can do your drills. One leg hops 20-30 times (for distance) Two leg hops 20-30 times (for distance) Box jumps 20-30 times (for height)…

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Speedwork in Disguise

You know the part of the race when you feel you’ve hit the wall. Maybe you are on a hill or the flattest section of the course. Your mind is telling your legs and arms to, “Drive! Pump! Fire like…

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Marathon Alternative

Improving your run during the winter months For most of us the season is winding down if not over entirely. With that comes the reflection on how your season went and what you need to work on to see improvement.…

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Improving Run Cadence

Improving Run Cadence ‚Äì Strides and Plyometrics Focus on doing the drills and improving each week. Eventually you will go out for a run, look down, and see that your pace has improved, your heart rate is lower, and your…

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Aqua Jogging for Triathletes

When you can‚Äôt run, you can still run! Aqua jogging, known also as water running, is deep water running in which the individual usually utilizes some sort of flotation aid, such as Aqua Jogger brand belts or Water Walker brand…

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7 Steps to a Successful Marathon

There are three key ingredients that are paramount to this program. One is a reliable training partner, two is the cooperation of the weather, and three is a good training plan. For my winter marathon this year, I had two…

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Run Ahead

The secret to getting the best out of your fitness is locked inside your head and here‚Äôs how to unleash the running powers of the mind. Every physical running experience we have is a second creation. The 1st creation takes…

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Iron Chef on the Track

A basic set of 4 X 800 can be adjusted as you progress through the build phase in your training. The 800’s should be run at or just below your lactate threshold heart rate or a perceived exertion of 7/8…

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Running Case Study

Coach Mike using himself as the Case Study My background: 5k PR 16:54, 10k PR 35:35, in the last few years I’ve been ironman training and ignoring most type of speed work. In 2003 I raced exclusively at the shorter…

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You Cannot Fake a Marathon

So I hope the title has caught your attention? What exactly does that mean? Are we talking cheating here or that you must do the work and train properly to finish 26.2 miles of running? Well, it is the latter!…

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Predicting your Marathon Time

Have you ever wondered what your marathon time would be based on your current level of fitness without actually racing a marathon? Well here is a great marker set workout that can come real close to predicting your marathon time.…

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Is Running in the Cold Bad for your Lungs?

Have you ever heard your mom or coach warn you not to run in the cold? ‚ÄúYou‚Äôll freeze your lungs if you run in that frigid air,‚Äù they say. You‚Äôve maybe even thought it yourself: At what temperature will the…

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Get Ready to Race: Favorite Track Workouts

I ran track in both high school and college and gained an early respect for the improvement an athlete can make with consistent speed work. Over the years I have adopted, modified and created some of my own track workouts…

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The Perfect Hill Workout

As you move closer to race season, yet before you start any serious interval training, hill work in the form of hill repeats are an important addition to any program. The following workout is one I would describe as the…

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Workout of the Month – February 2014

Workout #1 by Coach Jim Hallberg For a winter time bike trainer workout, que up a good movie or Tour de France video, or anything else that gets you going for 2 hrs and follow this: Start with a 20…

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