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.
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…
Everything I learned about Triathlon, I learned in Kindergarten
Everything I Know about Triathlon, I learned in Kindergarten Remember when you used to go to the neighborhood pool on the weekend and spend endless hours swimming and playing games with your friends? How about going outside and playing kick…
Finding Success with a Fall Running Program
September for most people means fall, which means kids starting school, cooler days and the summer triathlon race season winding down. Often, we are left feeling a little shorted by the end of the summer or the end of the…
3 D3 Coaches Give you Their Tips and Workouts for a RainyDay
Coach Mike I love to run in the rain. It‚Äôs refreshing, cleansing and I don‚Äôt worry about how wet I‚Äôm going to get or how fast I‚Äôm going to go unless I have a specific speed workout that day. I…
Beastly Brick Workouts
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…