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ML Training

🏃Lift heavy, run fast, get lean & move pain-free 💪
📐Biomechanics
🏁 Marathon 2:58:16
📱Apply to elevate your training👇

🔗 http://form.typeform.com/to/i2VGvw2z

Bay Area native, Mark Leiker has always been involved in athletics and fitness. With five years of experience in the fitness industry, Mark holds four nationally accredited personal training certifications while working on a degree in Kinesiology. He pursued a career in Athletic Training to inspire others to live a healthier lifestyle through fitness, nutrition, and the joy of overall health and w

ellness. With his reservoir of exercises, you are guaranteed to always be challenged and never bored of the workouts.

04/15/2026

Morning views 🐳

It’s the little things that make me happy

04/01/2026

🚨 2 SPOTS AVAILABLE 🚨

I’m looking for 2 people who are serious about changing their body, getting stronger, moving better, and improving performance.

The first 2 people to DM me “READY” can train with me privately and completely change the way you look, move, feel, and perform.

This is for you if you:
• Want to build lean muscle and lose body fat
• Want to get stronger and more athletic
• Want to become pain-free and mobile
• Tired of guessing and want a real plan and accountability

You’ll get:
✔️ Personalized training based on your body and goals
✔️ Biomechanics backed programming
✔️ Strength, mobility, conditioning, and recovery
✔️ Coaching in a private, fully equipped gym

I only have room for 2 committed clients, so once the spots are filled, that’s it.

DM me “READY” and let’s get to work.

PrivateTraining

11/01/2025

Beautiful Saturday morning long run ✅
Love what you do‼️

08/24/2025

Photo dump of some of my favorite thingsss
Work hard & make more time for those little moments
Life is beautiful ❤️
😤😜👌

06/01/2025

Running the same pace every day? That’s killing your progress.

To become a stronger, faster, more efficient runner—you need to mix up your training. Each type of run plays a unique role in your development:

⸻

1. Slow Runs (Zone 2)
Your easy, aerobic-paced runs. These strengthen your heart, build endurance, and improve fat metabolism—all while keeping stress low.
They’re the foundation of any smart training plan.

Why they matter:
Skip these, and you risk burnout or injury. Build your engine first.

⸻

2. Tempo Runs
These runs combine a mix of easier running with sustained efforts at a “comfortably hard” pace—typically what you could hold for 45–60 minutes. You might ease in with a few miles at an aerobic pace, then shift into your tempo pace to finish strong. This trains your body to stay efficient under fatigue while improving stamina and pacing control.

Why they matter:
Tempo runs teach you how to control effort, build fatigue resistance, and finish fast—key for race-day ex*****on.

⸻

3. Lactate Threshold Runs
Similar to tempo runs but slightly more intense. These are run right at your lactate threshold—the point just before fatigue takes over. They help your body clear lactate efficiently while holding a strong, controlled pace.

Key difference:
Tempo = steady, moderate discomfort
Threshold = controlled edge of discomfort

Why they matter:
They raise the ceiling of what you can sustain before fatigue sets in—crucial for racing faster.

⸻

4. Speed Work
Short intervals (200–800m) at fast paces to improve turnover, explosiveness, and form. Think strides, hill sprints, or intervals at 5K pace or faster.

Why they matter:
Speed work improves your top-end speed and running economy—so your race pace feels easier.

⸻

Each run targets a different system. Together, they build endurance, strength, and speed.

Want help building a custom plan that blends all 4 run types for maximum results?

Shoot me a DM 🚀

05/26/2025

Sunday long run ✅ 20-miler in the wind 😤
I love this S**t ‼️😎

05/24/2025

Crushed today’s 12-mile run. It’s been a while since I’ve been able to push this pace at a longer distance not to mention in 21mph winds. But I know it’s only going to be beneficial come race day. Just about 9-weeks out until the SF Marathon. Week by week progress. Staying focused and trusting the process 😤

05/18/2025

Lifting doesn’t make runners slower — it makes them faster.

Strength training builds power, stability, and durability.

It helps you:
•Builds stronger muscles for longer miles and less fatigue
• Run more efficiently
• Boost stride power
• Fix imbalances before they cause problems
•Injury prevention

It’s not about bulk —
It’s about resilience.

You don’t need less strength —
You just need to train correctly.

Stop skipping the weights.
Start running stronger, longer, and pain-free.

05/17/2025

These 2 bring me so much happiness ❤️

05/15/2025

Why Speed Work Matters

Training for a race? Don’t just log slow miles. Speed work builds the foundation for real breakthroughs no matter the distance.

1️⃣ Improves Running Economy
Speed workouts like intervals and strides improve how efficiently your body uses oxygen. You train your muscles and nervous system to fire more effectively, so you can hold your pace longer, without burning extra energy.

2️⃣ Builds Mental Toughness
Running fast forces you into discomfort and teaches you how to stay calm there. Speed sessions train your brain to focus, manage effort, and push through when your legs want to give up, just like you’ll need to do in the final miles of a race.

3️⃣ Raises Your Lactate Threshold
When you train at threshold pace a “comfortably hard” effort, your body learns to tolerate and clear lactic acid better. That means you can maintain a challenging pace for longer without slowing down or blowing up mid-race.

4️⃣ Activates Fast-Twitch Muscle Fibers
Endurance training mainly hits slow-twitch fibers great for long runs. But to finish strong, handle surges, and power up hills, you need fast-twitch activation too. Speed work balances your muscle recruitment, making you more explosive and injury-resilient.

5️⃣ Sharpens Race-Day Gears
Practicing different paces, especially your goal pace or faster builds rhythm, confidence, and pacing awareness. You learn what each effort level feels like, so you don’t go out too fast or panic when it gets hard.

05/11/2025

Your body’s always talking—fatigue, tightness, lingering aches… that’s feedback, not failure.

Ignore it, and you risk setbacks.

Listen, and you build resilience.

Pushing past your limits every day doesn’t build strength—it builds burnout.

A lighter week of training isn’t a setback—it builds momentum for the weeks ahead.

Listening to your body isn’t weakness—it’s a strategy!

Train hard. Recover harder. Longevity always wins.

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Novato, CA
94945, 94947–94949, 94998

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