Speed Workouts

Does It Matter if You Run or Lift First? Our Answer May Surprise You

Turns out, running or lifting first doesn't matter as much as you think. Here's what the research says and what you should focus on instead.

Core Strength for Runners: The Foundation Every Fast Runner Builds On

Fast runners all focus on core work. Which doesn't mean crunches, it means strength work that improves endurance, efficiency and form.

Inspired by Faith Kipyegon? How to Run a Faster Mile Right Now

After Faith Kipyegon’s incredible attempt to break the 4 minute mile, we’ve got a feeling the mile is about to have a serious moment in the running community. If you’re…

Average Mile Time for Runners: What’s Normal and What’s Impressive?

Numerous factors determine how long does it take to run a mile. Let's compare the top mile race times, with more average mile paces during training.

15 Running Workouts to Improve Speed and Stamina

Best running workouts for 5K to marathon that work for any runner to get faster and stronger in your next big race. Add variety to training.

Rate of Perceived Exertion: Why RPE is Important Runners

RPE for running (Rate of Perceived Exertion) is a way to hit your next race PR, enjoy the miles more and avoid injury. RPE Chart here helps you understand it…

13 Benefits of Running Hills

Running uphill is one of the first workouts we give new runners and here you're going to find out why you WANT more hills in your running.

Is Running Speed Genetic?

What role to genetics play in running? What does the science say about elites vs regular runners and is it really genetic?

What is a Tempo Run? Finding the Right Pace and Workout Ideas

Tempo runs give runners an edge by building endurance and speed. Here we'll dive into your tempo pace and how to do the workouts.

How to do Yasso 800’s | Can They Predict Marathon Time?

Yasso 800s are a popular training workout for marathon runners. Learn about the science and if it can predict your marathon time.

How Many Laps is a Mile at the Track?

Whether you're a runner or a fan of track and field, knowing how many laps around a standard track equals one mile, a 5k, or 10k is useful.

Threshold Running and Workouts: What You Need to Know

Many runners know threshold running and workouts, but for those who don't, here is what you need to know during threshold training.

10 Benefits of Treadmill Running | Why You Should Incorporate It

Treadmill running might just be the training tool that you've been missing to hit your next goal. 10 reasons a run coach recommends it.

13 Beginner Plyometric Exercises for Runners

Here's a guide to getting started with plyometric exercises. Learn beginner exercises with low-impact modifications to build your strength, speed, and stamina.

Proper Running Form: 4 Essential Tips and Techniques

Proper running form is essential to run faster, longer, and safer. Here are the 4 essential tips and techniques to improve your form.

12 Benefits of Sprinting + How to Do Them

Sprinting is a great way to get faster and live a healthier life. It pays to learn exactly how to do sprints for maximum benefits. Learn how here.

The Best Speed Exercises For Runners

Include these speed drills for runners in your training program to improve your running speed. Make the jump over to faster running.

21 Best Running Workouts for All Runners to Get Faster

Here are the 21 best running workouts to build your speed for any race distance, from a 5K to a marathon. They're the perfect way to add variety to training.

Easy Guide to Running Strides: What, How and Why Run Strides

Running Strides are a beneficial training term for new and experienced runners. Learn what they are, benefits, and how to do them properly.

How to Take 10 Minutes Off Your Half Marathon Time

In a sport that can be measured in milliseconds, improving your half marathon time by 1 minute is a lot… and 10 minutes is an eternity. Most runners only see…

7 Best Ladder Drills for Runners (Speed and Agility Drills)

Ladder drills are a great tool that runners can use to improve speed, coordination, agility, and explosive power. Here are the 7 best drills to try out today.

137 Best Running Songs by BPM + Genre For All Types of Runs

Listening to a song with a BPM that matches your pace, can improve your running. Find out how, including the 35 best running songs by BPM!

Fartlek Training: What Is It, Benefits, + 9 Workouts to Try

Fartlek training is a great way to add speedwork to your training. Find out what it is, why you should do it, and 9 workout examples to add to your…

Fastest Mile Ever Ran: A History and Top Times Breakdown

The record for the fastest mile ever ran continues to change. See how far the world record has come since Roger Bannister broke four-minutes in 1954.

Complete Running HIIT Workout Guide (with 7 Workouts)

High-intensity interval training is a great way to maximize your workout time. Learn why and how, as well as the benefits of HIIT running.

Beginner Speed Workouts And Tips to Get Started Safely

Day one you’re just focused on making it around the block without dying and then weeks pass, months pass and you start to wonder if you need to do more…

Running Track: The Ultimate Beginner’s Guide

If you’re thinking about adding running track into your workout routine, here’s everything you need to know as a beginner running track. The track is not just for professional athletes or student…

Running Drills for Speed | How to Run Faster

Want to run faster, but not sure how? Running drills and tips approach by a certified running coach that will work for you.

Hill Sprints | Best Speed Workout for Strength and Injury Prevention

After you’ve been running for awhile, it’s natural to have a desire to get faster. The problem is most runners dive right in to speed workouts and often end up…

30 Day Running Technique Program

RUNNING FORM FOR BEGINNERS… run faster, run easier with a few small tweaks. 4.8 (536 runners) Grab the course now before prices go up! HERE’S WHAT YOUR 30 DAY RUNNING…