Your Complete Knowledge Center
D3 University is our library of articles and videos from the D3 coaches and other experts to help you train and race your best.
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!…
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.…
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…
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…
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…
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…
Workout of the Month – March 2014
A run workout by Coach Jim Hallberg The following workout series will push and bump-up the threshold for your running. I personally found it to be a fun and challenging series of workouts, yet improved my main season race performances.…
Firm Footing
Anyone living East of the mountain states should recall with fond memories the polar vortex of 2014 that had the Great Lakes frozen solid with downright wicked temps that seemed never ending. Many athletes across the country were forced indoors…
Becoming a Runner
As coaches, we have all heard the following comments somewhere along the way, either at local tri team meetings, or out on a long Sunday group run, ‚ÄúI just survive the run because I‚Äôm not a runner,‚Äù ‚ÄúI‚Äôm just going…
Running Drills: Pretty Running and Good Form
In this video, Coach AJ demonstrates good run form or ‘pretty running’.
Running Drills: Pre-Run Activation Exercises
In this video, Coach AJ demonstrates the Bobby McGee pre-run activation exercises.
Running Drills: Toe Walks, Heel Walks, Skipping, Fast Feet, etc
In this video, Coach AJ demonstrates how to warm up properly using toe walks, heel walks, skipping and fast feet.
Running Drills: How to Run Strides / Pickups / Accelerations
In this video, Coach AJ demonstrates how to run strides, also known as ‘pick-ups’ or accelerations.
3 Running Injuries and How to Prevent them
Running injuries to the lower extremity are common and are very often caused by cumulative trauma. Even an acute injury such as a hamstring strain can occur as a result of chronic muscle imbalances in the body. Uncovering weak links…
Training for Triathlon Speed
The Need for Speed Quick and Efficient Workouts that Can be Done in an Hour or Less Here are three quick and efficient workouts that can be done in an hour or less: These are especially good for short course…