/Training Talk

Getting The Most Out Of Your Threshold Training

By | July 23rd, 2020|Training Talk|

By Dr. Jack Daniels The ideal intensity of Threshold (T) training is spending time at the individual runner’s lactate threshold without losing the body’s capability of clearing blood lactate at the rate at which it is produced; and without an accumulation above the individual’s blood-lactate threshold. I was lucky enough to spend a year studying [...]


By | June 16th, 2020|Training Talk|

By Rebecca McConville Just as you run smart, you must fuel smart. To progress in your training as predicted, nutrition must be built into the foundation of the program. If fueling is neglected, you will struggle to reach your endurance capacity, hit target zones and recover promptly and optimally.  SMART fueling stands for sweet spot, [...]

(Don’t) Just Do It

By | June 10th, 2020|Training Talk|

[Editor's note: Elevate Performance Group is the sponsor of VDOT Challenge 6 (June 12-14)] By Adam Wright, Ph.D. "On the roads, there is fitness and self-discovery, and the persons we were destined to be." - George Sheehan. Nike's famous battle cry, "Just Do It," has inspired runners since it debuted in 1988. The brand’s first [...]

Staying Focused In Our New Reality

By | March 21st, 2020|Training Talk|

VDOT Coach Leah Rosenfeld shares some useful feedback on staying focused in the age of social distancing. With so much changing everyday it can be difficult to stay motivated, but I’ve found that routine, community, and play help keep me on track, even when I’m not allowed on one ;). Staying in a routine is [...]

Nick Hilton Wins The Disney Marathon

By | January 17th, 2020|Coach Profiles, Training Talk|

On a very warm/humid day VDOT Coach Nick Hilton took home his second victory at the Disney Marathon with a negative split. We asked Nick how he adjusted his strategy and managed the conditions in the race so well: Knowing that it might be warm and humid in Orlando, and since I live in a [...]

Treadmill Training To Prepare For Boston

By | December 18th, 2019|Training Talk|

By Dr. Jack Daniels @dreambigrunner [Editor's note: Many runners training for the Boston Marathon are faced with challenging conditions in the winter so they either embrace the treadmill or use it when they really need to. Another challenge for some Boston qualifiers is the ability to mimic the course terrain in training or find sustained [...]

Jack Daniels’ Favorite Workouts

By | December 10th, 2019|Training Talk|

By Dr. Jack Daniels @aperturebysd Step Count Workout Start with about 10 minutes of easy running, a few strides and some stretching, and then proceed as follows: Counting each right foot landing as one step, run hard (H) for 10 steps (about as hard as you would run in a race lasting about 10-12 minutes). [...]

Marathon Training Phases

By | November 26th, 2019|Training Talk|

[Editor's Note: Thanks to Coach Jim Partridge for submitting a question for Jack. Q: "In early marathon training, like 5 months before, which is better to focus on? VO2Max or Lactate Threshold work? (assuming ~50mpw volume mostly easy miles)."] Credit: @bibwearingdad By Dr. Jack Daniels The answer to this depends on what running has been [...]

Taking Your Team To Race At Altitude

By | August 28th, 2019|Training Talk|

(Photo: Renée Haip) Editor's Note: We received an email from a high school coach whose team trains/races at 2,570 ft but has to go to 4,650 ft for their State meet. High School Coach: I have not been able to find anything reputable that suggests little change in elevation (roughly 2,100 feet) makes any kind [...]

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