speedwork

How Speedwork Improves Ultrarunning Performance

  Ultrarunning isn’t typically considered a “speedy” sport, so incorporating speedwork into your ultramarathon training program may seem counterintuitive. After all, you’re unlikely to run at a maximal intensity much or at all during races that take 5 hours to 3+ days, except perhaps that sprint to the finish line or for the last oatmeal …

interval training

Beyond Intervals: How to Get Fast Without Interval Training

  Interval training is a cornerstone of endurance training programs. But have you ever wondered if you actually need to do intervals to get faster or perform at your best? I dove into this topic in Episode 245 of “The Time-Crunched Cyclist Podcast”, but if you don’t have 30 minutes to watch the video or …

high-performance coaching program

Redefining What Pro Ultrarunner Training Looks Like

What do Formula 1 drivers, World Tour cyclists, Olympic athletes, and today’s top ultrarunners have in common? They don’t just train hard. They build high-performance teams around them. Gone are the days when elite ultrarunners trained in isolation, chasing podiums and FKTs with a DIY approach and little support. As ultrarunning grows more competitive and …

get faster

7 Reasons You’re Not Getting Faster At Cycling

In recent weeks I’ve heard variations on the questions: “How do I get faster on the bike?” or “Why am I not getting faster at cycling?” When the question comes from more experienced athletes, it’s sometimes: “Why am I not getting faster anymore?” As the spring heats up, events ramp up, and you pile on …

sally mcrae western states 2024

Optimizing Recovery After an Ultramarathon

Running an ultramarathon is a huge accomplishment, but most athletes feel sore and exhausted the day after a 50k, 50-mile, or 100-mile trail race. How long does it take to recover after an ultramarathon? What should you do to recover more quickly after a running race? When can you expect to return to normal training, …

ultramarathon training plan

Create Your Ultramarathon Training Plan With Three Simple Questions 

  Training for an ultramarathon takes months or years of diligent and focused preparation. Most athletes are attracted to endurance sports because they have a love for the process. In the grand scheme of things, the race itself is a tiny amount of time compared to the hours, weeks, and months of preparation. A detailed …

ultramarathon interval workouts

12 Key Interval Workouts for Ultramarathon Training

  When I build ultrarunning interval workouts for athletes, I have unlimited combinations to choose from. I can create intervals ranging from seconds to hours. I can manipulate the intensity of intervals, combine different interval modalities into one workout, vary the amount recovery between intervals, and more. Despite the choices available, most of the interval …

gravel racing

Gravel Training: Workouts and Tips on Training for Gravel Races

  Once the excitement of registering for a great new gravel race has subsided, the reality sets in that you have committed to a major challenge. Riders should prepare for long hours on the bike because most gravel races are 100-200 miles long, with lower average speeds than road events. Training for a gravel race …

missed workout

What Runners Should Do If You Miss A Day or A Week of Training

  Athletes miss training sometimes. They get sick, something comes up at work, there’s a family emergency, or any of life’s innumerable curveball. Reducing the number of training session you miss goes a long way toward reaching new heights in fitness and performance. This type of consistency has been key to safely increasing training workload …