We will begin with considering the volume of miles you should run per week; and at what intensity, such as easy, tempo, threshhold, etc. Frequency of runs start are 3-6 per week.

We emphasize the need for sleeping 8hrs/day, hydrating with water and electrolytes, and stretching. Fancier methods include massage, leg elevation & epsom salts.

These can take place on grass, dirt, roads, outdoor track at school, etc. Racing is where the pay-off comes from and getting a finish medal is always a added bonus.

Aside from work outs, eat and drink the kinds of “fuel” that will make you faster, and eliminate foods that will slow you down. Taper down the intense workouts, warm up sufficiently, practice breath-work, etc.

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There are a few ways to execute your race as you progress thru each kilometer/mile. Starting with a short burst, ending with a mega-burst, and well planned pacing throughout the race.

Being a new runner can feel like the hardest thing you can ever do to your body. There are a lot of things to learn and understand about gear, nutrition, rejuvenating habits, meditation, and training regiments.