In the vast sea of content on social media sometimes, we tend to forget what really drives 95% of the results.
So here are the five basic things that science consistently shows make you run faster, so you can stop wasting time on the wrong stuff.
First: weekly structure.
Aim for two hard sessions, one long run, and as much easy volume as you can handle. Alternate easy and hard days so you recover between workouts. Add strength training and plyometrics twice per week.
Second: progressive overload.
Gradually increase distance, pace, or frequency over time. No progression means no improvement.
Third: Different intensities
Mix VOâ‚‚ max, sprints, hills, tempo, threshold, easy, and long runs. You need all of it year-round just in different amounts depending on what's currently holding you back. Use it or lose it.
Fourth: life stress.
Sleep, food, and recovery matter. Too much stress and progress stops no matter how perfect your training week is. When life gets busy, running volume needs to come down.
And finally consistency beats intensity.
You must become consistent before you can become exceptional.
The truth is it’s the boring stuff that works,
Nicklas "Stay Boring" Rossner.
PS. If your goal is to run faster for longer here are the best places to start.
​
​Access My Science Based Training Plans​
Learn the exact frameworks I’ve used to maximize the results of anyone from World Class Athletes to complete beginners and get a training plan that makes you predictably faster.
​
​Apply for 1-1 coaching​
If you’re ready to take your running to the next level, I'll analyze your entire training history, identify what’s stopping you from getting faster, then coach you step-by-step to hit your goals.
​See All My Training On Strava​
​If you're curious I put all my training on Strava, so if you want to follow along and see what my own training actually looks like come and say hi.
600 1st Ave, Ste 330 PMB 92768, Seattle, WA 98104-2246
​Unsubscribe · Preferences​