TRAINING TOOLS

Every craftsman has his tool belt and knows which tool to use for every job. These are the primary tools utilized in our training plans.
Use them wisely.

EASY

There's a reason this is first on the list. These days are plain and simple—run easy—but they are the foundation on which everything else builds.. If the athlete cannot have a full blown conversation, without a breath they are running too fast. For those of you that like specifics, run at least 2:30/mile slower than your most recent 5k!

SHORT HILLS/SPRINTS

We believe all athletes benefit from touching on top end speed regularly. A primary tool of top Ethiopian athletes, these short sprints are done on either a steep hill or a track for 10s or less.  They are designed to challenge an athlete's maximum speed and/or cadence.

THE HADLEY

Named after one of our first athletes, Mark Hadley, these runs are a type of fartlek mixing easy and medium work. In these runs, warm up and cool down for at least a mile, but in the middle, run uphills at 10k effort and flats/downhills at an easy pace while maintaining proper form.

LONG HILLS

Strength is key at any distance. We regularly have all our athletes run a few repeats of about 30s on a hill with gradually inclined. These intervals have tons of rest and are usually run between mile and 800m effort. The focus here is on running with proper form and a quick turnover/cadence.

RUN TO THE BARN (RTB)

This is similar to a progression run, but with much less intensity. In this run, the bulk of the run is done at easy effort. The last few miles, however, the athlete starts picking up the pace as they start to "smell" the end of their run.

CRITICAL VELOCITY (CV) INTERVALS

Made famous by Coach Tom "Tinman" Schawrtz, CV days represent the bulk of our athlete's workouts. Our CV Intervals range from 400m to 1km with 30s-2min rest/recovery. Intervals are run at about 10k effort.

LONG TEMPO (LT) INTERVALS

LT days challenge the mental and physical toughness of an athlete. These workouts, run a bit slower than marathon effort, are utilized often in our training to develop stamina and focus for athletes racing the 1500m and up.