Marathon build up plans

SMTBookCoverReflectionSimple Marathon Training: The Right Training for Busy Adults with Hectic Lives is the best marathon training book for the busy adult.

The SMT system is comprised of a 20-week training cycle.


To begin the cycle you need to be running four days a week and have done two long runs of 8-9 miles.

The following progressions will get you ready to follow the SMT system that is laid out in the book.

28 weeks from your marathon (need to be doing a 3 mile long run) –SMT-8 Week-Build Up.

27 weeks from your marathon (need to be doing a 4 mile long run) – SMT-7 Week-Build Up.

26 weeks from your marathon (need to be doing a 5 mile long run) – SMT-6 Week-Build Up.

25 weeks from your marathon (need to be doing a 6 mile long run) – SMT-5 Week-Build Up.

Let me know if you have any questions –

Podcast 020 – Charlie Kern

Charlie Kern is the boys track coach at York High School in Elmhurst, Illinois.

This podcast is a collection of excerpts from his full interview on High School Running Coach.

He talks about the face that caring for athletes is more important than workouts.  He talks about some of the things they do at York that are different than other programs.  He also shares a couple examples of workouts they’ve done to get athletes ready to run well at big meets.

Charlie is a fantastic coach and I’m so happy he is part of the 2016 High School Running Coach line up.

Listen to the podcast on iTunes or listen to it on Stitcher if you have an Android device.

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Podcast 018 – Amy Feit

Amy Feit is a former 3:34 marathoner who is now a 3:03 marathoner.  I’m fortunate to coach her and it’s been really fun to see her progression over the past three years that we’ve worked together.  PRs at every distance from 5k to the marathon are all because Amy works hard and has bought into the training system.

Amy trains in harsh conditions in Minnesota, which she talks about on the podcast.


Amy has bought into the idea of doing a lot of non-running work after her workouts and long runs and she discusses what that part of her training looks like.

Finally, not only is Amy a guest on the podcast, but she’s an avid listener too and she shares some of her favorite episodes of the podcast.

Listen to the podcast on iTunes or listen to it on Stitcher if you have an Android device.


Want to get my free eBook and an exclusive video, only available when you sign up for my newsletter? Click here to join my newsletter.

Four Businesses that you need to know about

I spent Friday at a rainy track meet in Longmont, Colorado. The St. Vrain invitational is one of the best track meets in the state, put on by Jeff Boele and Mark Roberts, two fantastic coaches and fantastic people.

I have four businesses that sponsored the meet, which meant I also got to set up a booth at the meet.

The Boulder Running Camps is a camp for high school runners I’ve been the director of for the past 15 years. It’s my baby. The two weeks of camp are the best two weeks of the year for me. [Read more…]

Podcast 008 – Vern Gambetta

Vern Gambetta is one of the premier strength and conditioning coaches in the world. But, unlike many of his peers, his roots are in track and field. He considers himself a coach, first and foremost.

Many of you are familiar with his blog and the balance he shares between the nuts and bolts of helping athletes become better athletes and the art of coaching.

Interviewing Vern is a real treat for me as he’s a coach I’ve looked up to for many years.

Vern will be speaking at the Boulder Running Clinic’s 2015 July High School Coaches clinic. He’ll be presenting in both the formal classroom setting as well as outside in a “learn by doing” session.

Listen to the podcast on iTunes or listen to it on Stitcher if you have an Android device.

If you like the podcast please leave a review on the iTunes page. Thanks!

Podcast 007 – Nate Jenkins

Nate Jenkins is our seventh guest on the Run Faster Podcast.

Nate is an American marathon runner who has taken the time to share his training logs over his career at  Nate does a wonderful job explaining why he does what he does.  He’s self effacing and the first to be critical of any mistake he’s made in his training.

Nate finished seventh at the 2008 Olympic Trials, in a star-studded field.  He has a marathon PR of 2:14.

Nate started running seriously in 8th grade and learned by his senior year in high school that high mileage worked for him.  

In this interview he talks about his interpretation of Renato Canova’s training system and how he’s implemented that into his training.  He also discusses his use of workouts like Aussie Quarters and the Mona Fartlek.

This interview runs a few minutes longer than most for the simple fact that I had so many questions for Nate.

Listen to the podcast on iTunes or listen to it on Stitcher if you have an Android device.

If you like the podcast please leave a review on the iTunes page. Thanks!


Two things you need to know about the Boulder Running Clinics February 2015 Clinic

Here are the two primary things you need to know about the Boulder Running Clinics February 2015 Sports Science Clinic, which starts tomorrow.

First, you don’t have to be in attendance to get your FREE pair of Newton Kismet shoes, which retail for $127.  The wear testers at Competitor magazine have raved about these shoes and we are fortunate that Newton is giving a pair to everyone who signs up for the clinic.

Second, we will video all the presentations and, by mid-March, will send links so you can watch the videos on your computer, tablet or phone.

The list of speakers is fantastic, as are the topics they will be presenting.  Click here to check out the schedule.

Registration is $147 but if you use the code “blog20” you will get $20 off your registration.

This means that for $127 you will get a pair of great shoes and you will get nine videos showcasing some of the brightest minds in the world of running, talking about topics they think you need to understand.

To register, click here.  Registration ends at 4 pm MST tomorrow (Friday, February 20th, 2015)

Have questions?  I can answer them at .

Thanks for reading.  New blog posts coming next week.



Balance running training with a busy work schedule

I just had an online client finish several weeks of intense business work, putting in long days and having little time for sleep.  He was able to train during this time, but looking back on it, I probably should have lowered his running load.

Now he has a much lighter schedule.  It’s by no means an easy work schedule, but nothing like the previous weeks.

I’m sharing this because I’ve asked him to go easy this first week.  His brain needs a break, even though his workload has gone from crazy to normal.  Your brain has to be fresh before you can train.  If your brain isn’t ready to go and you’re trying to run solid volume with good workouts and long runs, you’ll be able to do it for a few weeks, but then you’ll have issues.  You could get sick, you could have a little injury flare-up or you could simply start to feel flat in training.

What does this look like in terms of training?   [Read more…]