Apr 24, 2026

Recovery is how you build fitness. We need recovery after hard and long days, hence our emphasis on recovery running. You also need recovery after hard weeks, so in our programming, we do "down weeks" every third week to consolidate the fitness gains of the "up weeks." Two up, one down. That is the rhythm of working...

Apr 17, 2026

In this episode, we cover the final 2 phases of your training block - the taper and the post-race recovery phases. Both are critical for hitting this peak and then getting to your next one. We give you the reasons for the taper and the mechanics of it (for volume, speed, and routine), and then we break down how to...

Apr 10, 2026

We continue our journey through the training phases. In this episode, we talk about the goals and guiding principles of the race-specific phase of work. This is where you put the icing on the cake or the cherry on top of the sundae. You've earned the right to be a little more aggressive, but it's time to crowd out...

Apr 3, 2026

Last week was all about that base. This week is all about that aerobic strength - the aerobic strength phase of work specifically.

We think there is a lot of confusion about this phase of work and what's involved. We break it all down in this episode. It's about building endurance and staying power in order to be...