A blog by runners. For runners.

Extended walk/run workouts (60 minutes)

Extended walk run workouts

Taking regular walking “breaks” in the middle of a running workout is a wonderful way to increase distance or time on your feet – they can even make you race faster. Whether you’re new to running or just looking to advance your routine, any movement forward is the way to go. And the run/walk method in […]

Add intervals to your walking routine

Walking intervals: speed and hill

You don’t need to run to torch some major calories and get a huge cardiovascular benefit. In fact, if you’ve been feeling sort of stagnant about walking lately, consider this: Researchers studied a group of overweight women and had them do 45-minute speed-interval walking workouts and toning exercises four times a week. In the end, […]

Interval training

What are intervals and how fast should I run them?

Definition of intervals Intervals are a type of speed training with spurts of faster running (intense effort) followed by slower running (recovery effort). They might also be called repeat workouts in some literature. The pattern can be regular (measured or timed), as with traditional intervals. Examples: one minute of fast running followed by one minute of recovery; […]

Run to the hills: hill exercises

Running on a budget, part 2

When I trained for the Philadelphia marathon in 2011, my first marathon, I made an epic playlist; a bouquet of ballads, classics, rompers, and deep album cuts. Of course, there were a few clichés, too. Springsteen’s Born to Run and, appropriately, Bill Conti’s Gonna Fly Now – better known as the Theme from Rocky. As […]

VO2 max training


Definition of VO2 max training VO2 max is the maximum rate at which your body can use oxygen when performing a specific sport, like running. The higher your VO2 max, the longer or faster you can run. Unfortunately, we can only influence about 50 percent of our VO2 max through lifestyle modifications – the other […]