By Tim Jones If you’ve qualified for Boston, congratulations! As an experienced runner, it’s harder now to get better than it was when you first started running. You need to optimize every element of your training to continue to improve. When planning your Boston 2019 Training Cycle, think of these four critical elements: Training Plan. [...]
By Kevin Strehlo I'm giving clients currently training for Boston several ways to pick up the additional minutes they now need to get to their BQ. One of the primary considerations is choosing the right course and training to run it. Gravity's boost on net downhill courses is one of the things people often look [...]
We asked Jack why he doesn’t include half marathon pace in his training pace options. Dr. Daniels: I added training at Marathon Pace as an option because M-pace is slower than any of the training paces used for improving a physiological function, except Long Easy runs, which produces the same physiological benefits as M-pace. Also, [...]
This table is for VDOT adjustments based on time away from running. As you improve your fitness with training, your VDOT improves, as do the various training intensities. The same thing applies when your fitness deteriorates due to a setback. If you haven't engaged in cross-training, multiply the FVDOT-1 value in the table by your [...]
We caught up with VDOT Coach Nick Hilton fresh off his victory at the Disney Marathon. Nick was the first American to win there since 2004. We're especially excited because he's actually the second coach on the app to win a large marathon in the past two months (see Tim Ritchie's interview here). Not only [...]
Repetition pace represents one of the 5 major types of VDOT training paces. The benefits of Repetition training are associated more with mechanics and anaerobic metabolism than with aerobic factors. This type of training puts considerable stress on the body to provide energy anaerobically. In turn, this produces beneficial changes in anaerobic pathways, where fuel [...]
The idea behind Interval training is to accumulate a good amount of time working at your VO2max. Keep in mind that running at VO2max is also associated with running at maximum heart rate. Now, suppose maximum HR is associated with a pace of 5:00 per mile; what HR will be associated with 4:50 per mile? Maximum, [...]
Threshold pace training is great for improving a runner's endurance, or the ability to endure a greater and greater intensity of effort for a longer period of time. The key is training at the right intensity as speed might change due to various conditions (wind, hills, temperature, etc.). If a runner understands what training right [...]
In any proper training plan Easy pace will make up a large majority of your running and most tend to run too fast on Easy days. What's incredible about this training type are the huge physiological benefits that occur as a function of time spent running, not speed. Running faster on Easy days might [...]
VDOT is a measure of your current running ability. When you know your VDOT value you can eliminate a great deal of guesswork when training and racing. Your VDOT takes into account your psychological input into racing, because instead of using lab tests to determine your ability level, we're using your race performances, which are [...]