Must I bother with a proper warm-up and cool-down?

June 14th, 2017 by Dan Way | Posted in Training | No Comments »

Whether an easy run, a long run or a weekly workout, doing a proper warm-up and cool-down is essential for success


How short, fast hill sprints can propel your training to new heights

June 13th, 2017 by Dan Way | Posted in Training | No Comments »

Like strides, hill sprints are short in duration but high in intensity and can have a huge impact on improving your running fitness


Spice up the workout by running at a variety of paces

April 26th, 2017 by Dan Way | Posted in Training | No Comments »

Repeats at 5K pace. Tempo at marathon pace. Hill sprints and strides. Most workouts involve running at one speed and targeting one energy system. To shake things up, try one of these instead:


Get back on track: Essential info for conquering the oval

April 19th, 2017 by Dan Way | Posted in Beginners, CR Explains, Training | No Comments »

Whether you’re training for a fast 5K, aiming to finish your first marathon or just want to run on a safe and predictable surface, running on a track can be a valuable addition to […]


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.


Weekly Workout: Revisit and revamp a past session

March 15th, 2017 by Dan Way | Posted in Running Training Plans, Training | No Comments »

Coming up with 52 original workouts for each week of the year is no easy task. It’s also not practical and somewhat irresponsible. Doing a different workout each week might seem like a good […]


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


Try these race week workouts to get your best result

March 1st, 2017 by Dan Way | Posted in CR Explains, Training | No Comments »

With race day just around the corner and all your hard earned training and fitness on the line, what and when you do your last hard workout can help optimize your performance for the […]


Weekly Workout: Having fun with fartleks

February 15th, 2017 by Dan Way | Posted in Beginners, CR Explains, Running Training Plans, Training | No Comments »

Swedish for speed play, fartlek workouts are unstructured speed training that are as fun to do as they are to say!


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 […]


Weekly Workout: Develop speed endurance with a tempo run

January 11th, 2017 by Dan Way | Posted in Running Training Plans, Training | No Comments »

Running for a prolonged period at a comfortably hard pace will afford big benefits on the road to faster race times