Endurance Coaching Blog

Complete 16-week training plan for your first or fastest 50-mile ultramarathon.

Complete 10-week training program for 15K and 10-mile races with week-by-week schedules.

Download free 12-14 week half marathon training plans designed for beginners to advanced runners.

Proven techniques to increase your running speed through interval training, tempo runs, and form improvements.

Learn whether you can use your FSA funds for fitness trackers and what requirements must be met.

Learn the 5 pillars of self-care that help endurance athletes maintain consistent wellness routines.

Train for triathlons and marathons without breaking the bank with these practical budget-friendly tips.

Discover how just two strength sessions per week can transform your endurance performance.

Master the art of meal prepping to fuel your training without spending hours in the kitchen.

Read how Mary overcame injury and burnout to return to triathlon stronger than ever with personalized coaching.

Discover how proper spinal alignment can enhance your athletic performance, prevent injuries, and speed recovery.

Learn how to create sustainable health changes by understanding the science of habit formation and building a personalized wellness plan.

Discover how to maximize your limited training time while achieving meaningful personal growth as an endurance athlete.

Image from Pexels Personal growth for athletes isn’t a side quest—it’s *how* you keep winning when time is tight and expectations are high. This guide turns limited hours into steady gains across min...

Image: Freepik ## **Creating a Personalized Roadmap to Better Health: Breaking Habits and Building Lasting Change** Improving your health isn’t about chasing perfection — it’s about building somethi...

Talk to any athlete long enough and you’ll hear the same refrain: performance is a delicate puzzle. Training schedules, nutrition, recovery protocols, mindset strategies—each piece gets its own spotli...

As a busy athlete, I know what it is like. Your training schedule is full, and you need fuel to perform well. Add a job and family on top of your demads, your time becomes limited. That is why, as an...

Sticking to wellness and self-care goals isn’t easy, especially for athletes juggling training, competition, and daily work-life demands. It’s tempting to let routines slip when the schedule tighten...

When injury forced me to step away from participating in triathlons, I had no idea that the road back would teach me more about athletic performance than years of training ever did. What began as a...

If you’re anything like the rest of us, your to-do list is longer than your arm, and your bank account isn’t exactly throwing parties these days. The good news? Staying healthy and getting into bett...

Many runners set their sights on completing a 15K or 10-mile race as a significant accomplishment in their running journey. However, preparing for such a distance requires a structured training progr...

Embarking on a 16-week 50-mile ultramarathon training plan is an ambitious endeavor, demanding physical prowess and mental fortitude. This comprehensive guide will illuminate the intricacies of such...

As an endurance sports coach, I often get questions from athletes about using their FSA (Flexible Spending Account) funds for fitness trackers. Let's dive into what you need to know about FSA eligib...

Free half-marathon training plans are a great resource for runners of all levels looking to prepare for their next race. With the abundance of online information, choosing a training plan that best...

Check out this simple strength program for endurance athletes. Endurance athletes pour their hearts into running, cycling, or swimming hours. But what if I told you that incorporating strength trainin...

If you want to spice up your workout, check out these innovative fitness routines. Engaging in sports requires skill and a foundation of good physical health and fitness.  A well-designed fitness pro...

When it comes to increasing speed in running speed, I've discovered several effective strategies that can make a significant difference. As a Pose Method Running Technique Specialist, I can say there...

Mastering mental training is the key to success as a long-distance cyclist. Mental training is a key component of endurance success. By honing your mental fortitude and adopting strategies to streng...

In the realm of competitive and recreational sports, the synergy between optimal equipment and strong training regimens is pivotal for enhancing performance and endurance. We will investigate necess...

Is wine ok for endurance athletes? Athletes are like everyone else, but occasionally, we like a glass of wine. *Photo by** **Bermix Studio** on** **Unsplash* We will look into whether wine is ok fo...

Are you wondering how many calories are burned by walking? Walking is one of the most accessible forms of exercise. It requires no special equipment, can be done almost anywhere, and offers substantia...

Various sports offer many health benefits. Participating in sports such as golf, running, swimming, and cycling offers diverse and substantial health benefits, each contributing uniquely to physical f...

High fat-burning rates are crucial in athletic performance, especially in endurance sports. Efficiently utilizing fat as an energy source can help athletes improve their endurance performance and dela...

Running is a great way to stay fit and healthy, but it's essential to avoid common mistakes that can hinder your progress and even lead to injury. Whether you're training for your first half maratho...

As a running coach coach, I am a BIG FAN of the MAF Method. Spoiler alert: I am biased. As a coach, I can assure you that getting athletes to slow down is hard. When they do, the benefits are well wor...

Are you a beginner runner looking to improve your endurance and speed? If so, a 3k training plan may be just what you need. ## 3k Training Plan Get your FREE 3k-week training plan today.This plan is...

Coach Debbie Potts and coach Stephanie Holbrook discussed, "Should You do keto for endurance training"? As trained endurance athletes, coaches and athletes with a combined 40-plus of experience, we d...

EMOM workouts, an acronym for Every Minute on the Minute Workouts, are a popular form of high-intensity interval training and interval training that can help you save time and burn calories and fat....

TheFull Iron and Half Iron Triathlon Distances Finish Times The Iron Distance triathlon may be perfect for triathletes seeking the ultimate endurance challenge. ## Ironman Triathlon Finish Times Th...

Are you looking to take on the challenge of a half marathon but unsure where to start? Look no further than the 16-week Couch to Half Marathon Training Plan. This program is designed to take you fro...

If you're looking to tackle a half-marathon but don't have months to spare for training, a 5-week plan may be what you need. While traditional training plans typically span 12-16 weeks, a condensed 5...

Many runners aspire to participate in a trail race, and a 25k trail race is a popular choice for those seeking a challenging yet achievable distance. As a coach and trail runner, I think the 25k is...

Discover the 25-minute Bodyweight EMOM Workout for Strength and Cardio - a swift, impactful exercise without equipment or gym access. This efficient routine is crafted to test your strength and cardi...

If you’re an avid runner looking to challenge yourself with more distance and a new goal, a 30k trail run may be just what you need. This distance, roughly 18.6 miles, is a significant step up from a...

How to avoid weight gain during long-distance triathlon training. Are you finding that despite all your hard work and training, you gain weight every time you train for a long-distance triathlon? Thi...

Strength EMOM Workouts are a great way to get fit with limited equipment and time. Strength training is an essential component of any workout routine. It helps build muscle mass, increase bone density...

Are you looking for simple kettlebell emom workouts that you can do at home? Then this post is for you. As a coach and trainer, I know how precious time is when you are trying to get your workouts in....

The Maximum Heart Rate Calculator is a valuable tool for fitness enthusiasts and athletes to determine their target heart rate during exercise. Maximum Heart Rate Calculator input[type="text...

Mount Everest is the highest mountain in the world, with a towering height of 29,029 feet. Climbing is a feat that many mountaineers dream of achieving, but it's not an easy task. The climb to the s...

Carbohydrate cycling is essential if you are looking to take your training to the next level. Nutrition is often overlooked in pursuing fitness goals but crucial in optimizing performance. I appreci...

Heart rate variability (HRV) measures the variation in time between each heartbeat. It is a physiological phenomenon that reflects the interplay between the sympathetic and parasympathetic nervous sys...

Many people strive to run faster but often get tired quickly. Building speed and endurance is key to achieving this goal, whether for a race or personal improvement. Fortunately, several mental and...

Are you looking to take your running to the next level? You may have completed a few 5K races and are ready for a new challenge. ## 5-Mile Training Plan: Get Ready for an 8K Race in 8 Weeks Get your...

If you're looking for a challenging and rewarding hiking experience, look no further than Roaring Springs on the North Rim of the Grand Canyon. This hike is not for the faint of heart, but for those...

Best Trail Running Trails in Grand Canyon National Park. Grand Canyon National Park is the perfect destination if you're looking for a challenging and rewarding trail running experience. With its st...

April is a fantastic time to visit the Grand Canyon. The weather is mild, the crowds are smaller than during the peak summer months, and the scenery is breathtaking. Whether you're an avid hiker, a...

October is one of the best months to visit the Grand Canyon. The weather is mild, the crowds are smaller, and the fall colors make for a stunning backdrop. If you have missed the spring window, Octo...

If you're looking for a challenging and rewarding backpacking experience, the Grand Canyon is a must-see destination. With its awe-inspiring views and rugged terrain, the Grand Canyon offers a uniqu...

Continuous glucose monitoring (CGM) is essential for endurance athletes who want to optimize their performance and manage their blood sugar levels. CGMs are wearable devices that provide real-time g...

Get ready for race day with the Ironman Triathlon Packing List. Ironman Triathlon is one of the most challenging endurance events that require participants to complete a 2.4-mile swim, 112-mile bike...

Looking for an adventure that will take you through one of the most breathtaking natural wonders in the world? Look no further than the Grand Canyon Rim-to-Rim Hike. This challenging hike spans 24 m...

The Run Walk Calculator is a valuable tool to help runners and walkers plan their next race by calculating. Many people enjoy participating in races to challenge themselves and stay active. Howeve...

Are you a triathlete looking to improve your performance? Creatine might be the supplement you need. While traditionally associated with bodybuilding and weightlifting, creatine has been gaining pop...

Are you a Disney fan and a runner? If so, you might want to consider participating in a runDisney race. These races are held at Disney theme parks and offer a unique experience for runners of all leve...

The Galloway Run-Walk-Run method is a popular training technique among runners of all levels. Developed by Olympian Jeff Galloway, this method incorporates walking breaks into your running routine to...

Are runDisney virtual races worth the price? This is a question that many runners have been asking themselves lately. With the pandemic forcing the cancellation of many in-person races, virtual races...

Endurance athletes are always looking for ways to improve their performance and achieve their goals. One approach that has gained popularity in recent years is the carnivore diet. This diet involves...

When taking to the trails, the type of shoes you lace up can significantly affect your running experience. New Balance trail running shoes are designed to tackle rugged terrain while providing the sup...

A 24-week marathon training plan is a popular choice for runners who want to build endurance, improve their speed, and prepare for the physical and mental demands of the race. Are you looking to take...

Welcome to the 12-Week Trail Run Training Plan. Training for a trail run presents unique challenges and rewards, demanding a specialized approach compared to traditional road running. A 12-week trail...

Coach Stephanie Holbrook, Spartan Rides, and Little Gym on the Prairie hosted some events in 2023. ## Ladies Gravel Retreat The Ladies Gravel Retreat is a cycling event designed for women who enjoy...

Embarking on a fitness challenge can be one of the most invigorating decisions you make for yourself this year. Don't let another New Year's Resolution slip by. With the right challenge, you'll find...

The Ultrahuman Ring AIR represents a significant step forward in wearable technology. This device stands out in a competitive market by blending sleek design with state-of-the-art health and fitness t...

Massage rollers have become an essential accessory for athletes, especially runners, to help in recovery and muscle maintenance. Post-run recovery is vital in any runner's routine as it enables the mu...

Creatine is a naturally occurring compound in the human body, largely stored in muscles where it's used for energy production. With the rise of dietary supplements, creatine has also become a popular...

Here are my top picks for a Peleton Heart Rate Monitor Strap as a cycling coach and athlete. Monitoring is an essential tool for athletes and fitness enthusiasts seeking to maximize the effectiveness...

The Apple Watch Heart Rate Zones are a great feature to get the most of your training and racing. Monitoring your heart rate during workouts can effectively gauge your exercise intensity and ensure yo...

Epstein-Barr virus (EBV) is a prevalent infection that most people encounter at some point in their lives. Right now, it is raging in mine. Like many endurance athletes, I decided to do something less...

Are you stumped trying to figure out the best Christmas gift for your favorite but don't want to break the bank? Show your favorite running buddy that you care. ## Top Picks for Runners this Holiday...

You may have heard about the benefits of keto-adaptation but realize you still need fuel for long or intense training sessions. The ketogenic diet is beneficial for endurance performance because it...

The Weston A. Price Foundation's 11 Nourishing Principles are a good foundation for great performance. Are you an endurance athlete, cyclist, triathlete, or runner looking to optimize your performance...

Are you a triathlete preparing for your next half-Ironman race? Do you want to crush your previous record and push through your limits? Look no further! This article covers a 20-week training plan th...

Are you set to get the most out of your base training plan for cycling? Then our 12-week base training plan is just what you need! This guide will give you all the advice and tools necessary to set...

As a distance runner and coach, I recommend speed work. It's important to incorporate speed work into your training plan to increase your speed, power, and endurance on race day. Whether you're a mara...

Recently, I participated in the Steamboat Springs Gravel Race with my husband, Jim, and it was a truly wonderful and unforgettable experience. This is my Race Report for the 2023 Steamboat Springs G...

Welcome to our 10-week half-marathon training plan! We know running a half marathon may seem daunting, but with our plan, you'll be ready to tackle the challenge in just ten weeks. This plan is desig...

Building a strong foundation with a 12-week base training plan running is crucial for runners, cyclists, and triathletes. This methodical approach to half marathon in training also focuses on developi...

Embarking on a 6-week half marathon training plan can be an exhilarating challenge. This race pace requires a significant time commitment, self-control, and mindful organizing to attain peak perform...

Gaining an appreciation of how to get ready for a path run is indispensable if you're already an experienced runner or just starting out. This complete guide will provide you with the knowledge, train...

Running 100 miles in a single stretch is no ordinary feat. It's an ultimate trial of human resilience, testing the limits of what our bodies can achieve. ## 24-Week 100 Mile Ultramarathon Training P...

This 8-week marathon training plan is possible, but there are a few things to keep in mind. If there is a marathon coming up that you just noticed, It's always possible to start training for a maratho...

Here are swim workouts that will make the swim the most fun of the bike run. Swim workouts will increase your speed, endurance, and technique. The swim leg of a triathlon tends to bring the most distr...

Treadmill workouts are a great way to get fit, stay out of bad weather, and supplement your endurance training. Using treadmills can be complex or tedious for some runners and walkers. Still, any pers...

Recovery is critical to any runner's workout routine, ensuring maximum performance and avoiding overuse injuries. In this blog post, we'll explore ways to help you recover quickly after a tough sessio...

Embarking on a 5k training plan for beginners can be an exciting and transformative journey. As an endurance coach since 2008, I've helped hundreds of budding athletes cross their finish line. As you...

Athletes aiming to overcome one of the most gruelling tests in sports need a well-thought-out Ironman training plan. To maximize success in an Ironman event, it is critical to select a training plan t...

This is a 50K Ultra Marathon Training Plan for beginners or anyone whats to make sure they get to the start line with confidence and the finish line with a smile. A 50K Ultramarathon is a significant...

Embarking on an 8-Week Sprint Triathlon Training for Beginners program can be both exhilarating and daunting. To help you confidently tackle beginning triathlon training. This 8-Week Sprint Triathlo...

We will cover an overview of the keto diet. The keto diet is among the leading low-carb diets worldwide, boasting over a century of medicinal use. Initially, it was introduced as a nutrition plan to t...

As an experienced runner, you may have heard of the "run less, run faster" approach and wondered how it can help your performance. This approach is based on the FIRST (Furman Institute of Running and...

Are you looking for a way to get active, shed some pounds, lower your blood pressure, and benefit from the fantastic benefits of the running 2 miles a day body fat transformation challenge? When I w...

Run your first marathon with the 20-week Marathon Training Plan for Beginners. Download our exclusive free printable or digital training plan. In recent years, Marathons have gained popularity. Compl...

Proper running form is essential for maximizing performance and minimizing the risk of injury. Mastering good technique can make running more efficient and enjoyable, allowing you to unlock your full...

This guide is your perfect companion if you want to complete a half marathon with an effective 8-week-half-marathon training plan. This comprehensive guide will provide detailed insights into every...

Starting a 12-week marathon training plan can be exciting yet demanding for athletes. With the right guidance and strategies, you'll be well-equipped to conquer those long distances easily. In this...

A an endurance athlete, you may have heard about the potential performance benefits of a low carb diet and ketogenic diet for improved performance. Exploring the science behind keto diet for athlet...

Experienced athletes of all disciplines can embark on an exhilarating and demanding 16-week marathon training plan. The best 16-week marathon training plan includes workouts, recovery, and ways to imp...

Discovering ways to stay motivated for your next race is essential in maintaining enthusiasm and ensuring optimal performance. This guide will provide strategies to help athletes remain motivated and...

What is the best running cadence? This question has long been debated among runners and triathletes alike. By delving into the complexities of running cadence, this blog post will provide a comprehens...

Calculating heart rate zones is an essential part of endurance training, and there are several methods to help athletes determine their ideal heart rate zones. These methods include using age-based e...

Ironman nutrition is the key to finishing strong on race day. What to eat during an IRONMAN 140.6 or IRONMAN 70.3 triathlon? We will go over everything you need to know. ## Burning Fat is Key In Iro...

Walk 2 miles per day every day. Are you seeking low-impact exercise to help you get in shape, improve your health, and reduce body fat? Walking two miles daily: Some ask if walking two miles does an...

For those brave souls who want to swim and tri, this is the guide for you. Have decided to leap into triathlon training? Understanding how to swim correctly is a crucial step. Swimming can be intimid...

Are you one of the many keto runners? Or, how do you become a keto runner? If you are curious, I hope to make a case for you that going keto is precisely what runners need to do to be fit, fast, and h...

Welcome to your 12-week half-marathon training program for beginners! You're about to embark on a journey that will benefit you by increasing your fitness level and bringing you closer to achieving...

It might surprise to some to think of being a fat runner. At one time, I thought running was the fastest way to get in shape. When my youngest son started school, I thought it was time I got fit. In...

Following a 10K training plan is an excellent way to prepare for your next race. The 10 K is 6.2 miles and is an excellent distance for runners and walkers looking for a challenge in their running jou...

Did you know that Vitamin K2 is an important vitamin for endurance athletes? This is because it affects insulin, hormones, and bone density. ## Vitamin K and Strong Bones Bone density is a concern f...

Periodized nutrition is the best way to match your nutrition to your running goals.  Periodization: breaking something up into discrete blocks. We modulate the intensity, volume, and frequency of ou...

Does meat heal the body? Don't we need vegetables? I went on an experiment to find out. I ate nothing but meat for 90 days, and some exciting things happened. Welcome to my story about going on a ca...

Hiking across the Grand Canyon is an epic challenge where you can navigate through one of the Seven Natural Wonders of the World. The epic Grand Canyon attracts nearly 6 million visitors. Of those, l...

Get ready for goal setting! Now is the time to plan, prepare, and fill out your race calendar for 2024. Start planning your race season and new year's goals to meet your new year's resolutions for 202...

Why would you want to be a fat-adapted runner? Can you dig deep when necessary if you want endless and steady energy? Never bonk or have blood sugar swings? If the answer is yes, then you want to be a...