Does marathon training kill your speed?

July 30th, 2019 by Anne Francis | Posted in Training | No Comments »

If North America’s most successful female marathoners are any indication, moving up to the marathon doesn’t have to mean sacrificing speed at shorter distances


How intervals of increasing duration can increase performance

May 16th, 2018 by Dan Way | Posted in Training | No Comments »

Spring is a great time for speed training and a few faster efforts now can really pay off later on. When it comes to speed, there’s no surer path to guaranteed success than hard intervals. […]


Should you train by time or distance?

April 6th, 2018 by Dan Way | Posted in Beginners, CR Explains, Training | No Comments »

What’s the difference between running one kilometre repeats in five minutes and running five minute repeats and covering one kilometre?


Why the length of your rest breaks can make or break your workout

June 28th, 2017 by Dan Way | Posted in CR Explains, Training | No Comments »

Deciding how long to rest in between hard intervals might not seem all that important but the length of your breaks can drastically change the outcome of your workout


A six-week guide to better speed training

May 3rd, 2017 by Dan Way | Posted in Running Training Plans | No Comments »

After building a solid base of steady mileage, now is the time to develop and improve your speed training, which is ideal for preparing for a faster 5 or 10K.


Weekly Workout: Classic mile repeats can reap rewards for every race distance

April 5th, 2017 by Dan Way | Posted in Running Training Plans, Training | No Comments »

This is a classic workout and for good reason. Mile repeats can help runners assess fitness regardless of the distance of their goal race.


If (Yasso) 800s can predict your marathon time, can 400s work for the half?

March 29th, 2017 by Dan Way | Posted in Running Training Plans, Training | 1 Comment »

Many runners are aware of the now infamous Yasso 800s workout in which multiple 800m repeats are run with equal rest. In theory, the average time it takes to run the intervals can help […]


Weekly Workout: Predict your marathon time with infamous Yasso 800s

March 8th, 2017 by Dan Way | Posted in CR Explains, CRM Training Plans, Running Training Plans, Training | 2 Comments »

This popular workout has you complete several speedy 800m repeats and is said to successfully predict one’s marathon time


Weekly Workout: Everything you need to know about running intervals

February 1st, 2017 by Dan Way | Posted in Beginners, CRM Training Plans, Running Training Plans, Training | No Comments »

Once you’ve been running for awhile, have established a good aerobic base and are feeling healthy and injury-free, varying the intensity of your training becomes the next logical step. In addition to routine runs […]


Weekly Workout: Practice pacing with increasingly faster 400s

January 25th, 2017 by Dan Way | Posted in CRM Training Plans, Running Training Plans, Training | No Comments »

Race season may still seem far away but it’s never too early to practice your pacing. Today’s workout will improve your speed as well as test your ability to pace yourself correctly over a […]


Effective and efficient treadmill workouts to outrun winter

December 21st, 2016 by Dan Way | Posted in Beginners, CRM Training Plans, Running Training Plans, Training | No Comments »

If there’s one thing that all runners can agree on it’s that running on the treadmill sucks! Make it suck less with these creative and effective efforts.