Tag Archives: training plans

The FIRST Marathon Training Approach: Who’s it good for?

first

I want to talk a bit about the Furman Institute of Running and Scientific Training‘s unique training program, known mostly as FIRST.

This is not a review of Run Less, Run Faster… the book that Runners’ World eventually put out about the method, though if this approach works for you then I recommend you check out the book. This is more of a review of the method itself.

The Basics of FIRST, in a Nutshell

  • Over 16 weeks you only run 3 days a week, with 1 day between the workouts plus 2 days off from running after the longest one.
  • All of the workouts are quality workouts. There is a speedwork session, a tempo run, and a long run. None of the workouts are a simple distance run. Every running workout has a specific challenge, and is intended to be difficult.
  • You are expected to cross train aggressively two additional days each week, most typically the day after the first two workouts.
  • Speedwork sessions are track style reps ranging from 400m to 1600m. These sessions are fairly light for speedwork: You’re never asked to do more than 12 reps, and that’s for the 400m repeats. These workouts shouldn’t last more than 45 minutes.
  • Midweek tempo runs range from 3-8 miles, and are done around 10K-15K pace.
    The paces for the long run are rather fast compared to other methods, run about 30-45 seconds faster than your 10K pace. This is approximately close to most methods’ marathon pace, so you are effectively doing your long runs as marathon-pace workouts.
  • The long run starts at 10 miles, peaks at 20 miles, and the average long run is around 16 miles, which incidentally is around the max long run of some methods. Because of the hard pace demanded, they’re designed not to last more than 2.5 hours.

Who Does the FIRST Approach NOT work for?

People who don’t do speedwork. FIRST is not for a speedwork beginner. All of the workouts demand some degree of tempo running, so you need to be comfortable with hard, pace-centered running.

Winter runners. Icy conditions do not lend themselves to hitting goal tempos, and FIRST demands you do every run at a tempo. You need traction with the ground to run fast, and slippery winter conditions don’t allow it. FIRST is best done during a conventional warmer season.

People who do best with lots of easy running. Every single workout is a higher intensity workout. If you prefer to run easy in workouts, do another plan. Don’t come near this one.

People who don’t want to cross train. One of the hidden keys to FIRST’s success is the low intensity cross training sessions you’re supposed to do between run workouts. This is where aerobic fitness is low-key developed. If you just do the run workouts, that aerobic fitness likely doesn’t develop fully (though, if you handle the entire plan, your anaerobic fitness should be vastly improved). And FIRST is adamant that you’re not to do any running on the non-run days. You’re basically doing another plan if you do.

People who want to log heavy miles. Because you only run three days a week in FIRST, and two of those workouts are somewhat shorter than typical marathon training runs, your total mileage is capped fairly low. If you feel you train best with a high mileage volume, you’ve got to do another plan.

Runners whose race pace is fairly close to their everyday running pace. If you’re more of a casual runner, FIRST is already a pretty tough fit for you. But if your race pace is fairly close to your regular running pace, you’re not going to get much more value from this plan than any other random running plan… most of which will do more for you than FIRST. You probably need more frequent, everyday running than anything else.

Injury or burnout prone runners. Because every FIRST workout demands a high level of intensity, and you’re assured of three challenging workouts every week, it’s very likely someone not equipped to handle the training load will get hurt or burn out.

Runners who lack cross training options. You need to be able to cross train to do FIRST effectively, and this requires you have access to a bike, a pool, a gym, etc. If you don’t, you may as well pick a plan that only asks you to run.

Who Does FIRST work for?

Experienced runners who do best with intense sessions. Similar to people who swear by Pfitzinger, highly trained runners who thrive in hardcore run workouts will probably get more out of FIRST. They may not be fond of the lack of running on off days, but perhaps the hard cross training makes up for it. Speaking of which….

Triathletes. Because FIRST demands cross training, triathletes who like to train in other aerobic disciplines (cycling, swimming) will enjoy the ample opportunity to work on their other sports… or at the least use those other sports as a recovery/development break from marathon training.

Hardcore runners who don’t have a ton of time. Someone who has a busy life but likes to train hard will like having a schedule of only three workouts per week. FIRST is more easily fit into a busy schedule.

Older experienced race runners. Athletes who like training hard but find age catching up with them could find FIRST ideal. Older athletes tend to do best by cutting back on volume and getting the most bang for their buck on less frequent workouts while perhaps cross training on the side. FIRST does not mess around with junk runs, and older athletes may get growth from the less frequent but more focused run schedule plus the cross training sessions.

Experienced runners who struggle with hitting goal times. To be honest, many experienced runners who struggle to nail a goal time could find substantial growth from FIRST’s focused, tempo oriented workouts. If your every workout demands a particular tempo, then you have no choice but to learn to hit tempo. You will find out early if a goal time is unrealistic, and can build subsequent workouts around a more feasible goal time. But the most important part is that a runner will get better at running at a goal pace.


No verdict. FIRST can be a quality training method for some runners, while it’s a bad idea for others.

Personally, I’m intrigued by the method, but the necessity of quality cross training makes it a no-go for me. I’m currently not part of a gym, and don’t own a bike. My cross training is limited to walking, mild strength training, and other physical errands. Also, it’s currently winter in Chicago, so if I was going to do it at all it would need to be during the peak summer season.

Also, for older and injury prone runners, Don Fink’s IronFit marathon method may be a better fit for this sort of training. While it similarly asks for three quality workouts per week, the pace demands aren’t as strict, and IronFit provides the flexibility for you to run on non-quality days if you prefer over cross training.

Still, Furman tested this method on various randos years back and those runners found immense marathon success with it… even without the cross training.

If you think FIRST can work for you, check out their book on the method, Run Less, Run Faster.

Tagged , , , , , ,

The Best Beginner’s 5K Training Plan: Building a winning habit with easy every day runs.

The best 5K training plan for beginners is simple, and addresses the hardest part about doing it: Yourself.

If you’re not a runner but you want to run a 5K, there’s a multitude of training plans you can follow over 8-12 weeks to get ready. The most popular is Couch to 5K, where you follow a run/walk approach 3 days a week and build up to running 3 uninterrupted miles by week 8.

Almost every beginner plan has you run 3-4 days a week, every other day. As I mentioned in a recent post, what derails you on these plans is (somewhat ironically) the scheduled days off.

Intended to help you recover, the days off instead tempt novices back into their old habit of not-running, and prevent running from becoming a repeatable, sustainable habit.

It ironically takes more discipline to maintain a half-time running schedule over time than it does to maintain an every-day running habit. Though starting an everyday running habit is more of a grind in the short run, you more quickly ingrain running as a repeatable habit. It becomes easier to continue training.

Meanwhile, if you’re taking a day off every other day, not to mention a full weekend off each week… it’s very easy to forget or give in to temptation, and skip the next workout.

And the next. And eventually quit running.

This is because you’re not building a repeatable habit. You do a workout one day, but then do no workout the next day.

Imagine if instead of brushing your teeth every day, you brushed them three times a week. Chances are pretty good you’d forget to brush your teeth a lot more often doing it three times a week. However, brushing them everyday quickly ingrained the action as a habit, and you do it without a second thought.

This is the power of habit. And it’s the key to conquering your inertia towards exercise, let alone towards training to run a 5K. The key isn’t just to train yourself to run 3+ miles without stopping. The key is to build the habit of running so that it’s easier to get you to do the workouts you need.

Continue reading

Tagged , , , , ,

IronFit’s Marathons After 40: Who’s it good for?

IronFit40I want to talk a bit about IronFit’s Marathons After 40, more so about Don and Mel Fink’s application of Don’s trademark triathlon-focused IronFit training approach to older runners.

This is not necessarily a review of the book, which to be honest is well written, organized and easy to follow. If this approach works for you the book is absolutely worth a read.

I want to talk about the IronFit method of training, which doesn’t get the attention of other more popular methodologies (for example, Jonathan Savage’s exhaustive review of marathon training plans does not mention it)> Plus, it’s one of the only training approaches geared towards older runners.

I will also focus mostly on the marathon plans, though the book provides similarly comprehensive training plans for shorter races.

Standard disclaimer: IronFit’s a registered trademark of Don and Mel Fink. This is only a general, fair-use overview of the plan, which itself is described in greater detail in the book.

Continue reading

Tagged , , , , ,

Orange Theory: Who and what it’s good for

OrangeTheory

Got a few friends, both runners and non-runners, who are really into working out at Orange Theory, a chain of gyms built around a somewhat interactive, competitive series of high intensity aerobic circuit training workout classes.

Long story short, participants aerobically work out hard for about an hour between numerous stations, and the establishment keeps score of your vitals on a big monitor, along with esoteric stats like “splats” (a metric measuring how long you hit their key orange heart-rate level).

As with such gyms, pricing is a bit of an investment for most working class individuals. While OT gyms offer free introductory classes, taking any more after that at a given location requires a membership. They want you to make a commitment up-front, though if you buy a membership you are free to use it at any OT gym available.

Tiered memberships cost from around $60 for 4 classes a month to $150-175 for unlimited classes. The heart rate monitors require an additional $5-10 to rent (and you can outright buy them for around $75-100). Additional classes on limited plans can be purchased for around $20-30 each.

This pricing isn’t relatively outrageous considering yoga, Pilates and other workout studios ask generally the same amount. However, someone looking into a new gym habit probably will be somewhat averse to forking out $60-200 a month just to work out. Of course, while they can either join a gym for $15-50 a month, or go run and do bodyweight exercises on their own for free… the direction of a coach or teacher is a key reason people look to fitness classes in the first place.

… I guess that was a little long to be a long story short. Whoops!


I’m a supporter of group fitness classes. A lot of people could use better fitness, could use some coaching, and these classes provide valuable direction in both. Whether people prefer this, yoga, Pilates, dance technique classes, chic dance variants like Pure Barre, etc…. if you enjoy these group classes, can consistently do it safely, and it gets you to actually work out when you otherwise wouldn’t, then yes: DO IT.

There are certain people who benefit more from it than others, of course. And in the case of runners, it can absolutely benefit some of them. I’ve seen it benefit several I personally know. Likewise, I wouldn’t outright say to certain runners that they should stay away, but there are also some cases where it doesn’t work as well.

Continue reading

Tagged , , , , , , , ,

Replacing long runs in extreme weather with multiple runs

My sister’s boyfriend runs multiple half marathons and shorter races throughout each year. Living in the Las Vegas desert, where temperatures top 100 degrees Fahrenheit through most of the year, long runs are impractical.

You can’t run outside in such extreme heat for more than half an hour, not even in the morning (as temperatures don’t drop below 80 degrees many days, and that’s already rather hot for running). And running 10+ miles on a treadmill, if the gym will even allow it, isn’t psychologically feasible for most.

So how does he train for half marathons? He runs them in the neighborhood of 1:40, so he clearly gets in excellent shape for them. But he attests he certainly doesn’t do long runs. So what does he do?

Here’s how he outlined it for me (and I’m describing this some in my words rather than his):

Continue reading

Tagged , , , , , , , , ,

How to run in snow and ice

Snow finally hit Chicago hard for the first time this cold season. While 4-8″ isn’t anything close to a record, it means runners here finally get to deal with snow and ice.

Walking in snow and ice itself is an acquired skill, which puts running in snow and ice on a whole other level. Being a winter runner, I have enough first-hand experience and knowledge to help you continue to train outdoors in cold conditions.

The standard caveats apply: Layer accordingly, dress as if it’s 20 degrees warmer since you will warm up while running, and of course should the weather get suitably severe (blizzard conditions, massive snow or ice, thunder-snow, and dangerously low temperatures and windchill) you should go ahead and stay inside.

Barring that, here’s some key tips to running in snow and ice.

Continue reading

Tagged , , , , , , ,

100 mile weeks are for elites. You should run as much as your life allows.

Despite talking about adding mileage to my training… I’m not worried about building a lot of new running volume. I peaked at 50-55 miles my last training cycle, and that’s probably fine as a max average for this next training cycle. Like most, I don’t have the natural speed to run more than that given my available time and physical capacity.

Elites who run 100+ miles a week also run easy 6-7 minute miles, can run speedwork with 4:00-5:00 minute/mile paces, and can knock out those 100+ miles a week in fewer than 8-9 hours per week of running.

Another important point: Virtually all elite runners are sponsored and can build their entire lives around training because running can be their job. They can spend virtually all the time outside of training relaxing and focusing on recovery.


Meanwhile, working class runners do not have that luxury. We also have to navigate the stressors, work and competing demands of everyday life. Those who live in big cities also have to commute a lot on foot. Eliud Kipchoge is not battling hordes on the subway to get to a day job, and then weaving his way through the neighborhood to get groceries and pay bills, while also training to run a 2:00:00 marathon for his next race.

So, barring the speed to run easy at 7:00/mile plus some resourcefulness and extra ambition… most of us shouldn’t run more than 60-70 miles a week. Not only are most of us not built to reasonably run that kind of volume, but we’ve got so much other work to do everyday that we risk burnout and injury going beyond that.

If your easy mile pace is more like 8:00, 9:00, 10:00, 12:00 or slower per mile… your volume should be lower until you pace improves.

I’ve written a bit about this before, but we should look at our training volume in terms of time required than in terms of just mileage.

I offer the following guidelines, hodge podged together from the principles of other top running minds (Daniels, Hanson, Fitzgerald, Higdon, etc).

Continue reading

Tagged , , , , ,

Volume: The key to base training

Most training plans, whether or not they map it out, follow at least three general phases.

  1. There is a base training phase, where you establish the volume and habits you will generally follow throughout the training cycle.
  2. There is a fundamental phase, where you develop speed and aerobic endurance.
  3. And then there is the final sharpening phase, where you work more specifically on preparing for your goal race as well as taper to heal up in the days/weeks before that race.

(Some split that 2nd phase into separate development phases, one where the 1st part is speedwork-centered, and the 2nd is built around tempo and endurance with that tempo.)

Most people follow a pre-written training plan, which usually starts with a minimal weekly mileage that gradually builds throughout the plan. The base training may establish an initial pattern of speed/tempo workouts, but the volume typically is low and increases during the life of the training plan.

I do think we get it backwards.

Continue reading

Tagged , , , , , , , , , , ,

Practicing fueling during marathon training

A lot of people struggle with fueling during a marathon because they aren’t used to running with food or drink (beyond water or maybe Gatorade) in their stomach.

I have a fairly strong running stomach. I’ve even gone as far as to eat pizza before heading out on a speedwork workout, and done well (in no small part thanks to having a bunch of fat and carbohydrates at the ready thanks to the pizza). I obviously wouldn’t recommend going that far, but I have on many occasions eaten a full meal and then gone out on a run without trouble.


Yesterday I segmented 11 miles into three separate runs, as I ran to the Loyola women’s hoops game, then back towards home.

After the game, before my 2nd run to Montrose Beach, I stopped at Raising Canes and treated myself to a Box Combo with some lemonade, because why not.

But instead of waiting a bit for the meal to digest, I immediately crossed the street onto the LUC campus and took off for Lincoln Park.

I bring this up because, while I didn’t feel sick running with such a disgusting meal in my stomach… the inevitable gas you’d expect from your stomach led to a realization.

Continue reading

Tagged , , , , , , , ,

12 things I want to do more in my next marathon training program

No intros. Let’s get to it.

1. More hill running. Brad Hudson swears by hill runs as an easy form of strength training, as well as a recovery aid after long runs. Jonathan Savage also swears by downhill running as a way to develop quad strength and endurance.

I want to try and do both during training… regular uphill running after long runs, and downhill runs as a harder workout early in the training cycle.

2. Sunday long runs instead of Saturday long runs. Previously I did my long run Saturday to give myself Sunday to recover before the workweek.

But this was during my previous career, which required a lot more walk commuting and where I used a standing desk. While that had many benefits, my new conventional sit-down career and its quicker, easier commute allows me much more physical downtime. Plus, I’ve improved my ability to get sleep after long runs, another factor in why I previously ran long on Saturday.

The hurdles to running Sunday have been eliminated, and since my next marathon will likely fall on a Sunday, it’s best to do the long runs on those days.

3. Greater emphasis on maintaining pace through consistent quick cadence. I’ve already been working on this as I’ve resumed running. But, in prioritizing volume during my last training cycle, I think I ran a low slower than I needed to.

This is hindsight being 20/20, but I realize I have better speed than my 11 minute mile long runs indicate. Plus, as I saw in tapering and the marathon, I have no trouble maintaining a faster cadence (and pace) on long runs.

I need to take a page from the Hanson Brothers and do all my distance running at as quick of a cadence as I can reasonably maintain.

4. Mini-sharpening period for tune up races. My speedwork was either a bit scattered or a bit flat in how I applied it during the last cycle. I didn’t follow a concrete progression for my speedwork, and the workouts I did late in the training cycle were not substantially different from the workouts I did early in training.

I plan to stage it out a bit more this time around, not focusing hard on marathon level effort until the final few weeks. As most recommend, I plan to focus more on maximizing speed during the early training stage, which will allow me to focusĀ  on tune-up races.

If I train for specific endurance in the 3-4 weeks leading up to those races, to maximize performance in those races, it could have substantial long term benefits as I move on to more marathon endurance training post race.

5. Tune up races! I didn’t run many tune-up races in my previous cycle, and to be honest I do miss shorter races. I almost decided to take a year off from marathons not because of how tough training is, but so I could run more shorter races instead.

I don’t think I need to go that far, though. It’s entirely reasonable to do several races during an 18 week training cycle as tune-up races. And it’s reasonable to run them with a serious effort, as doing so provides secondary training benefits. Most of them can double as a long, quality tempo training session.

6. More multi-pace workouts, especially during long runs. Time to time I’ve mixed in fast-finish moderate runs, plus I dabbled with Daniels-style multi-pace long runs last year during an extended test run of a marathon training cycle (I didn’t actually plan to run a marathon that fall, but did want to practice stretching out).

The Daniels paced-long-runs are tough, and it may have been a little early in my development to do them. But now, having developed my ability to manage moderate pace in longer runs, I think it may benefit me to incorporate multi-pace long runs.

I probably won’t go full Daniels 2Q and devote two days a week to killer 12-16 mile runs with extended threshold and marathon pace segments, at least not right off the bat. To avoid burnout it’s best to do those closer to the race, as my training peaks.

I may not need to run a 20 miler next time around, but I can definitely benefit from running a 16 miler where, say, 10+ of the miles are at marathon pace.

7. Varying the pace and intensity of regular distance runs. Over the last year I’ve run nearly all of my regular runs at around the same pace. That pace was somewhat faster during the Vancouver cycle than during the recent Chicago cycle. Lately, as I’ve resumed running, all of my regular and long runs have been substantially quicker than either.

As I ramp up to training mileage it would be a good idea to take a standard hard/easy approach to those regular runs. Perhaps one day I can sustain a moderate 8:30-9:15 pace… and the next give myself total permission to take it easy and go as slow as I’d like. This can allow me to add maximum mileage as well as push myself some.

8. Run every single day, even if just a little bit. Running every single day for 2+ months worked very well for me during my last couple months of training.

It happened basically by accident: When I discovered I had run for 10 straight days, I decided to try and keep the run streak going since I still felt good despite no days off. I ran for 70 straight days right up to the Chicago Marathon, and felt great at the end.

My body seems to respond better to quick, easy runs as recovery instead of taking a full rest day. Many good runners run every day. I think it might work out (barring an actual injury) to run 7 days a week, and when feeling particularly tired to just run a couple easy miles that day instead of outright resting.

9. Train to optimize high-moderate pace, for optimal aerobic support. Like many, I’d previously opt to slow down on longer runs to preserve stamina. While this allowed me to run 20-milers and other long runs, it didn’t help translate my speed to longer runs. My speed at shorter distances indicates I can run faster at longer distances.

Again, I want to take a page from the Hansons and do my long runs at more of a moderate pace, rather than the easy pace most recommend. I obviously don’t plan to race these long runs, or even do them at marathon pace just yet. But I want to go out at a fast cadence and try to hold that cadence as long as reasonably possible.

I’m no longer concerned about whether or not I can run long, since I clearly can. Now I want to translate my speed to longer distances by working on the specific endurance of running faster over longer distances.

10. Don’t emphasize marathon-pace until the final six weeks before the next marathon. While it’s important to run at marathon pace periodically throughout the training cycle, I also don’t want to peak too early. It’s not as important to emphasize marathon-pace running until the final few weeks before the race.

As I did before Chicago, I plan to taper the last 14 days by heavily reducing my volume while doing virtually all of the my running at marathon pace. The pace not only feels surprisingly comfortable, but feels ingrained once you get to the start line. However, if I were to run a lot at that pace for six weeks, I would either risk burning out, overdoing easier runs due to prematurely ingraining the pace, or stagnating development in some other way.

I’m no fan of the muscle confusion fallacy, but development is best served by altering elements of your training every few weeks.

Prior to the final few weeks, I won’t run marathon pace for more than 25% of any speedwork in a week. A few miles once a week are fine in the early going, but running at that pace isn’t necessary.

11. Use accordant tune up races as goal pace benchmarks. Pace prediction calculators use results from your other races as estimators of how you can do in other races, including the marathon.

If I have a goal pace in mind, I can review the Daniels or Hanson equivalent pace in a tune up race, like a 5K or 10K, and see if I can run that pace.

Or, if I don’t have a goal pace in mind, I can use the pace I run as a gauge of what I can do, and adjust my workout pacing going forward.

12. Peak early… with training volume. I don’t want to peak early overall, but I do have a lot of things I want to work on: Speed over longer runs, mixed workouts, racing other race distances.

It’s hard to work on all those things and increase your mileage during training. So, my plan is to focus during off-season and base training on building up to running higher mileage and to try and peak mileage before I get to foundational training.

I want my max weekly mileage by the 6th week of training to be my absolute max. As I scale back to lesser training mileage I can easily slide into the other kinds of training and racing I want to do.

Tagged , , , ,

An 8-12 week McMillan-Style 8K training plan that will get you ready

The following is admittedly a variation of a plan Greg McMillan has recommended for 10K training. The plan below is a bit more specific about mileage and off-week workouts, but does allow flexibility.

  • This plan lasts a minimum of 8 weeks and presumes you already run at least 15 miles a week, at least 3-4 days a week, and at least two of your runs are 5 miles or more. It’s ideal if you run at least 40 miles per week, but that’s not necessary.
  • If not, spend 2-4 weeks running at least 15 miles per week, at least 3 days a week, at an easy pace… before beginning this plan. The less running you currently do, the longer you need to work on that before beginning this plan.
  • Don’t begin the workouts below until you’ve run 15+ miles 3+ days each week, without trouble, for at least a couple weeks. Week 1 of the below plan only begins the week after you’re able to do so.
  • Pick a goal 8K pace that is attainable, whether you attained it before or it’s within 15-20 seconds per mile (9-12 seconds per kilometer) of a pace you’ve run at this distance or longer. Don’t pick a pace you can’t hold for at least a couple miles uninterrupted.

Starting in week 1, do the below workout once during each designated week. Ideally, do the workout in the middle of the week, but you can pick any day of the week that works best for you:

Wk 1 – 5 x 1 mile (1600m) repeats, at goal pace.

Wk 2 – 5×400, comfortably hard pace, rest 2min between.

Wk 3 – 4 x 1.25 mile (2000m) repeats, at goal pace.

Wk 4 – 5×400, comfortably hard pace, rest 2min between.

Wk 5 – 3 x 1.67 mile (2700m) repeats, at goal pace.

Wk 6 – 5×400, comfortably hard pace, rest 2min between.

Wk 7 – 2 x 2.5 mile (4000m) repeats, at goal pace.

Wk 8 – No speed workout! All easy running.

If you can nail goal pace in the Week 7 workout, you absolutely will nail your goal time.


  • It’s okay for the mile+ repeat distance to be a little long or a little short. If you can run them on a track, measuring the repeats is very easy (one reason I mention the metric distances!) because every lap in lane 1 is 400 meters, and many competition tracks will mark off start lines in each lane for the correct distances.
  • Obviously, trying to do these repeats on a road or trail doesn’t make measuring the right distance easy. The goal is to sustain your pace for each one, so just pick a stretch of path that’s close to the needed distance.
  • If you find yourself falling more than 10 seconds per mile (6 seconds per kilometer) short of your goal pace during the workouts in weeks 1 and 3, you need to dial back your pace expectations.
  • Don’t do the 5×400 reps at max effort, but definitely give a stride-fast effort. Go fast enough that finishing is tough, but hold back enough that you could keep going another 400 meters after the finish if you had to. Let feel be your guide on these repeats. And yes, 5×400 may not be a lot for many of you. This should be a quick and easy speed workout.
  • Aside from the key workouts, you want to do some easy running at least a couple other days per week, probably more like 3-5 other days per week. The fewer days you run, the longer those easy runs need to be. If nothing else, do an easy run 2 days before the speed workout and 2 days after the speed workout. Otherwise, do whatever easy running you want.
  • Don’t skip workouts unless you’re rather sick, or you’re injured. If you’re not going to do a workout, at least run a couple miles that day.

As always: Eat well, sleep well, every day during this training plan. You are the sum of your habits. Take care of yourself.

Tagged , , , ,
Advertisements
Advertisements