SUB3 Coaching

08/12/2024

Great explanation of the differences in training between sprinters and endurance athletes

The difference between sprinters and distance runners and how you can train to become a stronger runner

11/07/2023

Yes, finally someone with more clout than me. I listen to Mario Frioli's podcast The Morning Shakeout on my runs. Here is a pearl of wisdom from the coach himself:

Training Tip: Practice running slow.

At first glance this tip seems counterintuitive. I mean, how hard could it be to run slow? It comes naturally to all of us, right? Wrong! Turns out it’s very hard for a lot of runners to do well. Running at a truly slow (for you) pace often feels awkward and unproductive, which is why many runners shy away from it. Running slow, however, has long proven to be an effective way to run longer while also serving as a restorative form of movement that enhances your ability to recover from harder workouts. And just like running fast, it takes practice to do it well—running slow is not an invitation (or an excuse) to run with sloppy mechanics! That’s only going to increase the likelihood of injury and/or something else going awry. When trying to slow down your pace, here are a few key points to keep in mind: 1. Stay tall. Avoid leaning too far forward or backward. This will help ensure you have good alignment while also maintaining a healthy tension through the torso, hips, and glutes. 2. Shorten your stride. Overstriding, especially at slower paces, often leads to sloppy form. When running slow, shorten your stride a bit and try to keep your cadence clicking over a comfortably quick rate so your feet aren’t spending too much extra time on the ground. 3. Be gentle. When you’re running slow, you don’t need to apply as much force into the ground. Be intentional about landing with a light midfoot strike under your center of gravity and not pushing off with too much oomph. 4. KEEP PRACTICING 1-3 until you get better at it.

10/17/2023

Recovery runs are very important in the training cycle. But many of us run them too fast. Well then, how slow should you run them, you ask?

Read on...

The easiest days in your training schedule for running need to be taken as seriously as the most challenging workouts.

09/08/2023

We are big fans of Jason Fitzgerald’s Podcast “Strength Running”

He writes a great article on why and how to add speed to your weekly plan:

Running fast is important, even for beginners and endurance athletes. Here’s why, plus four essential workouts to start.

04/27/2023

These were a staple in my quest for a sub 3 hour marathon.

They will make you fast and strong 💪

The Mona Fartlek. You have to try this fun workout. https://buff.ly/3GdiZ4W

03/03/2023

You can't accomplish your goals without it!

1,110 Likes, 11 Comments - Mike Trees (.nrg) on Instagram: "With any training you are doing, consistency is always one of the most key components. I started..."

10/23/2022

I see so many runners focus more on speed work. If you can already run your race pace for a mile, you have the speed!

Aerobic capacity, not speed, is usually the limiting factor in how fast you can race, even for a distance as short as the 5K.

06/03/2022

once you’re able to run about 20-30 seconds faster than your goal 5K pace for a full mile, you’ve probably developed enough speed to comfortably race your goal pace. The focus in your training should then be turned to improving your aerobic capacity and lactate threshold, which will help you develop the physiological fitness to race faster and maintain a top end speed for longer.

03/23/2022

Your slow recovery runs are most likely too fast.

The world’s fastest marathoner runs his 4 minutes per mile slower than race pace!

A visit to Eliud Kipchoge’s Kenyan training camp reveals how he dominates the marathon world

02/23/2021

Do you have some challenging goals this season? I'm not talking about the "Just finish" goals. I'm talking about the one's that scare you a little. The goals that put you in a new category of awesome! If you find yourself in that category, then following a few key principles are mandatory to achieve them. Here is my simple three step list that helped me:

1. Follow a plan
a. Create the right plan for your goal
b. The right amount of time + right amount of intensity =
Results!
2. Be consistent in your training
a. Don't miss workouts. Once in a blue moon is ok
b. Stay mentally tough when you don't feel like working out
3. Focus on proper recovery
a. Rest long enough between workouts
b. Stretch, foam roll, etc.. regularly
c. Follow a nutrition plan. Right carb/fat/protein ratios

What do you guys think? Would love to hear your tips for achieving your A race goals

09/30/2020

How do you run a SUB3 marathon?

1. Sort of think you can do it
2. Hire a coach who knows you can and how to get you there
3. Do the work! All of it. No excuses.
4. Recovery! All the time. Take care of yourself.
5. Hope the weather gods are good to you
6. Execute the plan. EXACTLY!