Training & Plans: Downloadable Training Plans, App-Based Training in @therunclubapp , Small Group Coaching, & more!
5k, 10k, Half Marathon, Marathon
Aerobic Base Building
Speed Base Training
Post-Race Recovery
Strength for Runners
Running for Fitness
CUTBACK or DOWN weeks are an essential component of your training schedule. They are intentionally programmed weeks of reduced volume and/or intensity positioned approximately every 3-5 weeks. Average volume reductions range from 15-30%, although some athletes may do more depending on where they are in their training and what works best for them!
Down weeks allow you a period of recovery to absorb the training you've done in the previous weeks, ultimately slingshotting you to higher fitness (supercompensation) than if you just plowed on through and increased training volume/intensity every single week (which can lead to plateau, burnout, or overtraining).
Just like you recover from harder training days, you need to recover from the accumulation of weeks of training (and zooming out even further, take recovery after hard training cycles!). The recovery and doing LESS is part of what allows you to do MORE when you need to!
If you are currently maintaining volume/base-building without increases, your down weeks can likely be farther apart (every 5th week or more) compared to someone who is doing race-specific training or is actively building volume or intensity (every 3rd or 4th week down).
Just like during your taper period, it's normal to feel "not great" during your down week; you may feel flat, sluggish, or unmotivated. That's normal! BUT, you might also feel great!
Training effectively doesn't mean training as hard as possible every single week; it means appropriately balancing hard work with the recovery that lets us do what we are trying to do!
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Train with the plans & programs that have helped THOUSANDS of runners feel stronger, run more, get faster, and set PRs at multiple distances!
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💬"Just wanted to say I downloaded your level 2 half marathon training program... Yesterday I did the optional 10km tune up race and Itook almost 12 mins off my previous time!!! Also PR'd my 5km! Love your content, love your pod and loving this program!" -B.M.
Is MOBILITY the secret sauce to your running?? In this episode, Dr. Matt Silver, DPT (@mattsilverpt@alphaprojectphyzio ) dive into the science of mobility and tissue quality! We talk about how hip extension, ankle dorsiflexion, and thoracic mobility are KEY for not only performance but long-term running success, talk about tightness - when you need to stretch vs strengthen - AND learn the surprising importance of big toe mobility for that perfect push-off! Plus, Dr. Matt teaches how to use those lacrosse balls and foam rollers properly!
🎙🎧Listen to the FULL EPISODE of THE RUNNING EXPLAINED PODCAST on your favorite platform now!
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Looking for guidance? Not sure what do to, when or how to do it? Want SPECIFIC advice for your training or to learn EXACTLY what YOU should do to reach your goals?
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Do you love the sport of running and want to enjoy it (healthfully) for years to come? This episode is FOR YOU!
In this episode, I chat with Elisabeth Scott RRCA Level 1 Certified Coach, UESCA Certified Running Coach, USATF Level 1 Certified Coach, owner of Running Explained and host of Running Explained Podcast.
Elisabeth and I chat about how to take a smarter (not harder) approach to your training, how data can be helpful (and hurtful), smart training to prevent injuries, RPE vs heart-rate training, how to incorporate speed training and working with a run coach that looks at the big picture and overall health & the JOY that running can and should bring.
Find this episode by searching “Nuanced Nutrition Pod” wherever you listen to your podcasts
Half marathons are HUGELY popular and one of my favorite distances to train & race! If you know you can complete 13.1 miles and are looking to run a FASTER half marathon, your training should include these three key types of runs (among others, of course, including half marathon pace workouts - although most runners ONLY focus on running half marathon pace workouts and neglect these important training components!!)
🏃♀️LEVEL UP YOUR TRAINING WITH A RUNNING EXPLAINED TRAINING PLAN: downloadable and app-based training programs for novice, intermediate, and experienced runners! START TODAY! ☝️
1) Long runs with progression: these long run workouts start out easy but end with faster running and help you handle running fast on tired legs, just like you'll need for the end of your half marathon, when things are starting to feel pretty dang hard!
2) Lactate Threshold workouts: these workouts are a KEY COMPONENT of many of my training plans and programs for good reasons. Improving your Lactate Threshold is a surefire way of improving your ability to sustain moderate paces (like half marathon pace) for long, long stretches of time, and help you learn to tolerate the discomfort of "sustainably hard" running!
3) LOTS OF EASY RUNS!! Easy running improves your ending and aerobic capacity, both of which are vitally important for long distance events like the half marathon! Remember, your "speed" is built upon a FOUNDATION OF ENDURANCE!
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Even for a race distance as relatively short as a 5k ("short" compared to the half or full marathon, for example) it's still a long-distance event, which means it has a significant aerobic component and it's important to have a big aerobic base to help you sustain your fast running over the whole distance! Many runners think that training for a fast 5k is ONLY about speedwork... but that's not true! If you're looking to run a faster 5k, you need speed AND aerobic development (i.e. easy running) in your training!
☝️Looking for a 5k training plan? Downloadable and app-base programs available, and check out the FREE 8-WEEK "FIRST 5K!" PROGRAM for new or returning runners!!
5K FUN FACTS: a 5k race is 3.107 miles, or 5 kilometers, long. This race distance is called a "5k" race when contested on the road, but a "5000m" race when contested on the track! The current men's world road 5k record is 12:49 (Berihu Aregawi), and the current women's 5k world record is 14:13 (Beatrice Chebet)
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Training plans, coaching, education, and more for ALL runners! ☝️
"Zone 2" is having a moment but I've been talking about this for YEARS! The most common reasons I see runners struggle to stay in their easy zone (i.e Zone 2) on easy runs are either because they're using bad data, or because they actually DO need to slow down more than they realize!
Easy effort running is a foundational component of your training. For many runners, it should be the majority of their runs every week (notice I said "many", not all, and "majority", not 100%!). And you don't have "an easy pace", you have an easy effort zone ("ZONE 2") that contains a range of paces, & the paces in that zone can change from day to day depending on what else is going on in your life including training fatigue, weather, stress, menstrual cycle, etc. Using heart rate to help guide you into your easy effort zone can be a GREAT tool for many runners, but you need to make sure you're using this tool PROPERLY if you're going to use it!
Want to learn how to properly and accurately set up YOUR heart rate zones for training? Heart Rate Training Decoded explains everything you need to understand heart rate and zones, how to field test your HRMax and Lactate Threshold, how to choose the best HR zone model for your needs, and how to set up YOUR heart rate zones properly WITH HEART RATE ZONES CALCULATOR!
YOU WILL LEARN:
❤️How & Why to Use Heart Rate in Training
❤️About HRMax and Resting Heart Rate
❤️The 3 Basic Intensity Zones
❤️How to Field Test Your HRMax and Lactate Threshold Heart Rate
❤️The 3-Zone, 5-Zone, and 7-Zone HR Models
❤️How to Choose and Set Up YOUR Heart Rate Zones!
❤️Troubleshooting Common Questions
❤️When NOT to use Heart Rate!
This class includes a 1-hour video with Coach Elisabeth, accompanying PDF slides, and an exclusive HR Zones Calculator worksheet!
Already enrolled in the previous version of this Masterclass? You automatically have this update in your My Programs tab!
🏃Running Explained is the what, how, & why of running! Science-based education with compassion to help make you a better, smarter, faster runner. 1:1 Run Coaching, Group Coaching, downloadable Training Plans, weekly new episodes of The Running Explained Podcast, and more!
Comment "MASTERCLASS" to get HR Training Decoded sent straight to your DMs! 💓 Heart rate zones got you confused but everyone keeps talking about how useful they are and YOU want to use HR as a training tool too? Does your watch or device have "zones" that seem WILDLY out of sync with what you're actually feeling and doing in training? Do you want to learn how to use heart rate zones ACCURATELY and CONFIDENTLY in your training?
Heart Rate Training Decoded explains everything you need to understand heart rate and zones, how to field test your HRMax and Lactate Threshold, how to choose the best HR zone model for your needs, and how to set up YOUR heart rate zones properly WITH HEART RATE ZONES CALCULATOR!
YOU WILL LEARN:
❤️How & Why to Use Heart Rate in Training
❤️About HRMax and Resting Heart Rate
❤️The 3 Basic Intensity Zones
❤️How to Field Test Your HRMax and Lactate Threshold Heart Rate
❤️The 3-Zone, 5-Zone, and 7-Zone HR Models
❤️How to Choose and Set Up YOUR Heart Rate Zones!
❤️Troubleshooting Common Questions
❤️When NOT to use Heart Rate!
This Masterclass includes a 1-hour video with Coach Elisabeth, accompanying PDF slides, and an exclusive HR Zones Calculator worksheet!
Already enrolled in the previous version of this Masterclass? You automatically have this update in your My Programs tab!
🏃♀️𝗙𝗼𝗹𝗹𝗼𝘄 𝗺𝗲 for more of the WHAT HOW & WHY of running!
Training plans, coaching, education, and more for ALL runners! ☝️
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Did your last race not go as expected? Did you hit the wall/flame out/blow up? WHY does this happen??? Here are 5 possible causes (and sometimes several causes work together) of "blowing up" in a race!
NEED HELP? Wondering how YOU should train? Wondering what types of runs & workouts YOU should do to reach your running goals? I'VE GOT YOU!
☝️TRAINING PLANS for 5k through Marathon, beginner to experienced, AND base-building & Speed Base plans!
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☝️1:1 Run Coaching - we have several spots available for 1:1 coaching - book your free exploration call today!
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🏃♀️𝗙𝗼𝗹𝗹𝗼𝘄 𝗺𝗲 for more of the WHAT HOW & WHY of running!
Training plans, coaching, education, and more for ALL runners! ☝️
