Workouts for 5K runners wanting to run longer or faster

Once runners have caught the competitive running bug I usually hear two requests. I want to run in longer races or I want to run faster 5ks. For 5K specialists that want to run in longer distance races, the trick is to increase mileage and training volume safely over several weeks/months. I have seen many 5k specialists who will just … Read More

Q&A with Coach Rob 2.0

I get asked all kinds of questions from those that I coach and those that follow me on twitter and facebook. From time to time I like to take some of the more interesting questions and answer them. So its that time of the year and I have some great questions so let’s get started. Q. I am just getting … Read More