Strides workout in the books! Knocked out 4.02 km over 33 minutes and 17 seconds of lamp-post strides at Wakefield, hitting a sharp 4:39 /km best pace.
"Strength isn't just lifted; it's built one accelerating stride at a time."
#Strides #SpeedWork #OffSeasonTraining
"Strength isn't just lifted; it's built one accelerating stride at a time."
#Strides #SpeedWork #OffSeasonTraining
November 3, 2026 at 8:05 PM
Strides workout in the books! Knocked out 4.02 km over 33 minutes and 17 seconds of lamp-post strides at Wakefield, hitting a sharp 4:39 /km best pace.
"Strength isn't just lifted; it's built one accelerating stride at a time."
#Strides #SpeedWork #OffSeasonTraining
"Strength isn't just lifted; it's built one accelerating stride at a time."
#Strides #SpeedWork #OffSeasonTraining
This will not be a PR-attempt, my PR is 26:46.6, and I worked for that for like ... six months. Right now I could probably eke out a sub-32min, so I think with some focus and speedwork, I can get that down under 30 by Thanksgiving.
October 29, 2026 at 7:14 PM
This will not be a PR-attempt, my PR is 26:46.6, and I worked for that for like ... six months. Right now I could probably eke out a sub-32min, so I think with some focus and speedwork, I can get that down under 30 by Thanksgiving.
Threw a few steady kms into today’s run, as I was short on time to hit my target for the week, and I am rewarded by this sorry summary of a slow year.
Can’t be having a year without a sub 20min 5km, only question is can I bash one out or do I need to do some speedwork first…
Can’t be having a year without a sub 20min 5km, only question is can I bash one out or do I need to do some speedwork first…
October 11, 2026 at 8:06 PM
Threw a few steady kms into today’s run, as I was short on time to hit my target for the week, and I am rewarded by this sorry summary of a slow year.
Can’t be having a year without a sub 20min 5km, only question is can I bash one out or do I need to do some speedwork first…
Can’t be having a year without a sub 20min 5km, only question is can I bash one out or do I need to do some speedwork first…
"I'm not trying to go fast. I just want to finish." Great goal. You still need speedwork. A few strides and hill repeats will make your easy pace easier and your late miles stronger.
Learn more in my new guide for first-time marathoners.
www.runspirited.com/single-post/...
#runchat
Learn more in my new guide for first-time marathoners.
www.runspirited.com/single-post/...
#runchat
October 7, 2026 at 10:59 PM
"I'm not trying to go fast. I just want to finish." Great goal. You still need speedwork. A few strides and hill repeats will make your easy pace easier and your late miles stronger.
Learn more in my new guide for first-time marathoners.
www.runspirited.com/single-post/...
#runchat
Learn more in my new guide for first-time marathoners.
www.runspirited.com/single-post/...
#runchat
One of the greatest joys I get as a running coach is guiding 1st-time marathoners to achieve their goal. 👏 It may sound surprising but as an RRCA-certified running coach with close to 50 marathons and ultras behind me, I give speedwork to all ...
(1/2)
www.runspirited.com/so/18Q42X_gW...
#runchat
(1/2)
www.runspirited.com/so/18Q42X_gW...
#runchat
MONDAY MOTIVATION ♂️♀️ A first-time marathoner's guide to speedwork
Good morning and happy Monday, runner friends! One of the greatest joys I get as a running coach is guiding first-time marathoners to achieve their goal. As an RRCA-certified running coach with clos...
www.runspirited.com
October 5, 2026 at 10:22 AM
One of the greatest joys I get as a running coach is guiding 1st-time marathoners to achieve their goal. 👏 It may sound surprising but as an RRCA-certified running coach with close to 50 marathons and ultras behind me, I give speedwork to all ...
(1/2)
www.runspirited.com/so/18Q42X_gW...
#runchat
(1/2)
www.runspirited.com/so/18Q42X_gW...
#runchat
my clients, including first-timers. 🏃♀️🏃♂️
See today’s #MondayMotivation for how to do speedwork, sample workouts, FAQ, etc 👊
Also:
• How to approach Boston Marathon qualifying. 🦄
• Strength training for cyclists. ✔️
• Have super shoes gone too far? 🤔
• Support RunSpirited with a cup of coffee. ☕
See today’s #MondayMotivation for how to do speedwork, sample workouts, FAQ, etc 👊
Also:
• How to approach Boston Marathon qualifying. 🦄
• Strength training for cyclists. ✔️
• Have super shoes gone too far? 🤔
• Support RunSpirited with a cup of coffee. ☕
Snow White Enjoys Coffee
ALT: Snow White Enjoys Coffee
static.klipy.com
October 5, 2026 at 10:24 AM
my clients, including first-timers. 🏃♀️🏃♂️
See today’s #MondayMotivation for how to do speedwork, sample workouts, FAQ, etc 👊
Also:
• How to approach Boston Marathon qualifying. 🦄
• Strength training for cyclists. ✔️
• Have super shoes gone too far? 🤔
• Support RunSpirited with a cup of coffee. ☕
See today’s #MondayMotivation for how to do speedwork, sample workouts, FAQ, etc 👊
Also:
• How to approach Boston Marathon qualifying. 🦄
• Strength training for cyclists. ✔️
• Have super shoes gone too far? 🤔
• Support RunSpirited with a cup of coffee. ☕
Hot take for first-time marathoners: skipping speedwork because you're not chasing a time is like skipping strength work because you're not chasing a bodybuilding trophy. 👀
It helps all aspiring marathon runners. 🏃♀️🏃♂️✔️
New post, including an FAQ, sample workouts.
www.runspirited.com/single-post/...
It helps all aspiring marathon runners. 🏃♀️🏃♂️✔️
New post, including an FAQ, sample workouts.
www.runspirited.com/single-post/...
Speedwork for First-Time Marathoners: A Coach's Guide | RunSpirited
A guide to speedwork for first-time marathoners, including tips on how to do it right, when to schedule it, a guide for masters runners and sample workouts from an RRCA-certified coach.
www.runspirited.com
October 3, 2026 at 4:00 PM
Hot take for first-time marathoners: skipping speedwork because you're not chasing a time is like skipping strength work because you're not chasing a bodybuilding trophy. 👀
It helps all aspiring marathon runners. 🏃♀️🏃♂️✔️
New post, including an FAQ, sample workouts.
www.runspirited.com/single-post/...
It helps all aspiring marathon runners. 🏃♀️🏃♂️✔️
New post, including an FAQ, sample workouts.
www.runspirited.com/single-post/...
September 28, 2026 at 6:06 AM
weather is under 80 degrees again today, already daydreaming about my afternoon run (especially now that speedwork is in the past and all that's left to do this week is jog around leisurely)
September 24, 2026 at 4:13 PM
weather is under 80 degrees again today, already daydreaming about my afternoon run (especially now that speedwork is in the past and all that's left to do this week is jog around leisurely)
watched Steven Colbert on Jimmy Kimmel and I am still laughing about Officer Speedwork
September 17, 2026 at 8:47 PM
watched Steven Colbert on Jimmy Kimmel and I am still laughing about Officer Speedwork
Many interval workouts get tougher as the reps get longer.
Ladder workouts provide an easy way to switch it up on a speedwork day without changing the purpose of the training session. Your intervals are more flexible while still providing the needed stimulus.
runningmagazine.ca/sections/tra...
Ladder workouts provide an easy way to switch it up on a speedwork day without changing the purpose of the training session. Your intervals are more flexible while still providing the needed stimulus.
runningmagazine.ca/sections/tra...
Try these ladder workouts to sharpen your 10K training - Canadian Running Magazine
Three interval sessions that help you practise 10K pace, speed and finishing faster
runningmagazine.ca
September 15, 2026 at 2:41 PM
Many interval workouts get tougher as the reps get longer.
Ladder workouts provide an easy way to switch it up on a speedwork day without changing the purpose of the training session. Your intervals are more flexible while still providing the needed stimulus.
runningmagazine.ca/sections/tra...
Ladder workouts provide an easy way to switch it up on a speedwork day without changing the purpose of the training session. Your intervals are more flexible while still providing the needed stimulus.
runningmagazine.ca/sections/tra...
I've been perfecting my speedwork playlist and good news, now I know how I will die
September 15, 2026 at 2:14 AM
I've been perfecting my speedwork playlist and good news, now I know how I will die
Hot yoga on lunch and speedwork this evening. There’s NO way I could do both after work. The Bikram yoga is simply too strenuous for both back to back. Feeling good now! #runner #halfmarathontraining
September 11, 2026 at 11:10 PM
Hot yoga on lunch and speedwork this evening. There’s NO way I could do both after work. The Bikram yoga is simply too strenuous for both back to back. Feeling good now! #runner #halfmarathontraining
Spotted this very wet bumble sleeping on my sneezeweed before starting a speedwork session this morning. Lil cutie pie looked a lot drier when I got back to the house.
With the humidity, I was quite the opposite...
#SeenOnMyRun
With the humidity, I was quite the opposite...
#SeenOnMyRun
September 10, 2026 at 3:44 PM
Spotted this very wet bumble sleeping on my sneezeweed before starting a speedwork session this morning. Lil cutie pie looked a lot drier when I got back to the house.
With the humidity, I was quite the opposite...
#SeenOnMyRun
With the humidity, I was quite the opposite...
#SeenOnMyRun
The speedwork, HIIT and investing in really good performance shoes have been big for me but honestly if you’re putting in the work and feel good about it that’s all that really matters
September 7, 2026 at 12:31 AM
The speedwork, HIIT and investing in really good performance shoes have been big for me but honestly if you’re putting in the work and feel good about it that’s all that really matters
Lunch break yoga class today & finished the work day from home + extra to make up the the commuting to/from. This evening we did a speedwork session & the intervals were uphill on the way out but fortunately downhill on the return 🙌🏽 #runner #runchat #halfmarathontraining
August 29, 2026 at 2:29 AM
Lunch break yoga class today & finished the work day from home + extra to make up the the commuting to/from. This evening we did a speedwork session & the intervals were uphill on the way out but fortunately downhill on the return 🙌🏽 #runner #runchat #halfmarathontraining
7 easy miles with a bit of speedwork.
Just keep showing up.
Just move forward, one step at a time.
Just run.
Run easy. Run smooth. Run light.
Onward.
Just keep showing up.
Just move forward, one step at a time.
Just run.
Run easy. Run smooth. Run light.
Onward.
August 25, 2026 at 12:15 PM
7 easy miles with a bit of speedwork.
Just keep showing up.
Just move forward, one step at a time.
Just run.
Run easy. Run smooth. Run light.
Onward.
Just keep showing up.
Just move forward, one step at a time.
Just run.
Run easy. Run smooth. Run light.
Onward.
Nice job! Speedwork is definitely easier when you’re not circling the same track!
August 22, 2026 at 5:03 AM
Nice job! Speedwork is definitely easier when you’re not circling the same track!
I surprised myself tonight by averaging a slightly faster pace than my marathon target for 8 miles, actually negative splitting. I've been working on my running speed, and weight loss + speedwork are finally paying off. The cooler temps don't hurt either. :)
August 20, 2026 at 2:35 AM
I surprised myself tonight by averaging a slightly faster pace than my marathon target for 8 miles, actually negative splitting. I've been working on my running speed, and weight loss + speedwork are finally paying off. The cooler temps don't hurt either. :)
Dan Quinn said Jayden Daniels did some speedwork and throwing in practice today but "we're just not there all the way."
Emphasized that the team wants to be smart, not just fast, with his recovery.
Emphasized that the team wants to be smart, not just fast, with his recovery.
September 19, 2025 at 4:26 PM
Dan Quinn said Jayden Daniels did some speedwork and throwing in practice today but "we're just not there all the way."
Emphasized that the team wants to be smart, not just fast, with his recovery.
Emphasized that the team wants to be smart, not just fast, with his recovery.
11 miles easy on some hills today. That’s about six weeks now with a long run, a speedwork day or both. I had no conscious plan beyond getting back out there more often but apparently I have been preparing to give it some gas at the turkey trot.
🏃
🏃
October 26, 2025 at 8:23 PM
11 miles easy on some hills today. That’s about six weeks now with a long run, a speedwork day or both. I had no conscious plan beyond getting back out there more often but apparently I have been preparing to give it some gas at the turkey trot.
🏃
🏃
Hills are speedwork in disguise.
Frank Shorter
Never looked at it that way.
Hill repeats! Finally a change from speed intervals.
Weirdly, we had frozen rain which meant ice, and then the sun came out and we had wet.
Come on spring.
New shoes are amazing!
Frank Shorter
Never looked at it that way.
Hill repeats! Finally a change from speed intervals.
Weirdly, we had frozen rain which meant ice, and then the sun came out and we had wet.
Come on spring.
New shoes are amazing!
February 25, 2026 at 2:28 AM
Hills are speedwork in disguise.
Frank Shorter
Never looked at it that way.
Hill repeats! Finally a change from speed intervals.
Weirdly, we had frozen rain which meant ice, and then the sun came out and we had wet.
Come on spring.
New shoes are amazing!
Frank Shorter
Never looked at it that way.
Hill repeats! Finally a change from speed intervals.
Weirdly, we had frozen rain which meant ice, and then the sun came out and we had wet.
Come on spring.
New shoes are amazing!
sigh Happy "vo2max 55 actual" Day?
You'd think I'd be more excited
but 64 before Covid, before super-shoes
1700+ days fighting to return
but constant injury and #PEM from #LongCovid
So start over, again and again
Horrible limits: can't do speedwork or long-runs anymore
#LongCovidAthletes #RunSky
You'd think I'd be more excited
but 64 before Covid, before super-shoes
1700+ days fighting to return
but constant injury and #PEM from #LongCovid
So start over, again and again
Horrible limits: can't do speedwork or long-runs anymore
#LongCovidAthletes #RunSky
January 25, 2025 at 1:47 PM
sigh Happy "vo2max 55 actual" Day?
You'd think I'd be more excited
but 64 before Covid, before super-shoes
1700+ days fighting to return
but constant injury and #PEM from #LongCovid
So start over, again and again
Horrible limits: can't do speedwork or long-runs anymore
#LongCovidAthletes #RunSky
You'd think I'd be more excited
but 64 before Covid, before super-shoes
1700+ days fighting to return
but constant injury and #PEM from #LongCovid
So start over, again and again
Horrible limits: can't do speedwork or long-runs anymore
#LongCovidAthletes #RunSky