Curated resources to help you start running faster right away!
If you’re new to RunnersConnect, this is what we believe in:
1. There are no secret workouts, magic pills, or patented systems in running. Improving takes time, patience, and intelligent training.
2. Everything we write is supported by current science and research. We don’t publish fluff pieces. Any advice we give is proven by research or our coaching experience. We are always learning, evolving, and teaching you the knowledge we’ve gained.
3. We welcome all types of runners. We work with young, old, fast, slow and everyone in between. As long as you have a passion for running or transforming yourself into a better runner, you’ll fit right in.
RunnersConnect is a place where you can connect with and learn from like-minded runners who share in your passion for running, getting faster, improving themselves, and who have fun doing it.
To get started, check out some of most popular and helpful articles for the most commonly run race distances.
Resources for Beginners
Getting started as a new or beginner runner is a huge challenge. So, first congrats on taking the first big step to learn. We are excited to help you grow as a runner, help you stay healthy and achieve your goals!
- Why runners get hurt
- Aerobic vs anaerobic running and why it’s important to know the difference
- How to warm-up and cool down for your workouts
- Workout and recovery process explained
- How to breathe when running
- Optimal stride rate
- Recovery from hard workouts
Training for the 5k and 10k
To master the 5k and 10k distance, you need to find the perfect blend between speed and endurance so you can maintain a torrid pace for the entire race. The key to running your best at the 5k or 10k is performing a series of progressive specific workouts in the last 6 weeks of your training plan.
Not sure what I mean by specific workouts or drawing a blank as to what that progression might look like? Have no fear. That’s what we’re here for.
- Base Training for Running a 5k or 10k
- 5k Training – The Transition and Base Phase Explained
- How a 5k or 10k Training Plan is Structured
- How lactic acid really works: The science of fatigue and lactate
- What is V02 max and how does it impact the 5k and 10k training
- 5k specific training: A sample from an elite runner
- 10k Specific Training – A glimpse inside the training of an elite runner
- What is the optimal long run pace
- Surges during your long run – a way to sneak in some speed
- Speed development for runners
- Speed vs. Aerobic Endurance – what is holding you back
Training for the Half Marathon
The physiological demands of the half marathon clearly demonstrate that the 13.1 mile distance is a blend of stamina and speed endurance (the ability to hold a fast pace for a long time). As such, half marathon specific workouts come in two varieties – stamina workouts, like tempo or threshold runs, and long speed workouts, like 6 or 8 x 1 mile, with a short rest. In addition, you need to mix in hard, quality long runs so you can teach your body how to run fast late in the race when you’re tired.
To make it easy for you, here are some examples of half marathon specific workouts you can add to your training and how to put them together in your training plan:
- What is a tempo run
- Lactate clearance and how it can improve your half marathon time
- Half Marathon specific workouts
- Tempo intervals
- Alternating tempos
- Fast finish long runs
- Threshold Intervals
Training for the Marathon
- The scientifically-proven optimal long run pace when marathon training
- Why you need to run some of your long runs in a glycogen depleted state to teach your body how to burn fat as a fuel source
- How to practice your marathon fueling in training so it’s perfect on race day
- The science of bonking, hitting the wall, glycogen depletion and how to avoid it
- What is lactate clearance and how can it help you run a faster marathon
- Fast finish long runs
- Surges during your long runs and how they can make you a monster for the last 10k of a marathon
- How hills impact your training and race times
- Example training schedule from 2:16 marathoner Nate Jenkins and the lessons you can learn
- 3 Common Marathon Tapering Mistakes in the Last Three Weeks
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