Running Coaching from David & Megan Roche
Running Coaching from David & Megan Roche
Working on VO₂ max might be the quickest way for some athletes to improve climbing and trail performances. Read here to get started with this 6-week training plan to improve speed and find here a 5K workout to build mental toughness and running economy during the build. If this plan is part of your first trail race, half-marathon or under, give this a read to kickstart the process (read, party)
6-week Speed-Building (pdf)
DownloadStart here to get a feel for this 8 week road marathon plan for trail runners. The principles of this 8-week intermediate/advanced plan can improve speed and endurance even if you don’t plan to road race.
Start here if you're training for a 50k trail race! The 12-week plan provides a range of mileage options starting at 31 to 65 weekly miles and reaching 50 to 95 weekly miles, including weekly workouts and guidance, geared toward supporting peak performance and long-term growth. Find here additional resources for a Beginner 50K training plan- we promise, going beyond a marathon isn't too lofty a goal, you can get there safely and successfully!
If you're training for your first ultra over 50K, start here after a quick disclaimer, there is no single way to train for a longer ultramarathon. Each person can succeed through a variety of different approaches. That said, 50 milers can be a great sweet spot between speed and endurance, encouraging long-term growth while allowing you to explore the limits of your endurance. Find below a plan, and here the information to back it up!
Wondering how to train for your first 100-mile race? Start here or, if you're further along in your endurance journey, find an intermediate/advanced plan below. While specific training methodology varies, these 5 general principles are nearly universal, and you can check off most of these boxes in a relatively short time. So check out this 5-point training checklist for (almost) any ultra as part of your training!
This seems excessive. Are you wondering how to run 200 miles, we're still wondering too! No one is sure, or better yet, there are 200 different ways you could train for such a major demand. We gave that question a stab here.
What happens when you do a race that pushes your physiology beyond the horizon, only to realize that you’re not even halfway done? The new frontier of 200 mile racing is exciting, but can also be scary and overwhelming. This training plan hopes to make it a bit less scary. You have permission to remain overwhelmed. Start by reading here!
Strength training is a huge and intimidating concept, especially if you're new to it. Start here if you'd like to dig deeper and get supercharge your running with the simple plan below!
You can get strong and support faster running with just a few minutes of strength and mobility work a day. Give this a read if you're interested in the what, why and how!
Long-term fitness growth relies on aerobic development, and focused base periods are an opportunity to lay the groundwork for breakthroughs. This 12-week plan builds training volume while developing top-end speed. Breakthroughs await.
You don’t need to be unbreakable to excel at ultramarathons. This lower volume training plan for advanced athletes shows how you can go really far really fast, with lower risk.
Knowing how to structure your training each week will help you make consistent fitness gains- so you can be at your best when you race in epic places like Switzerland.
The track can present an opportunity to build speed, or it can be an injury waiting to happen. Let’s use four questions to dive into the training theory behind track workouts.
The hardest part about designing your own training plan is adapting universal principles to your unique body, brain and life. Basic run training isn’t rocket science: just run as much as you can, run mostly easy and stay healthy.
Here's everything you need to know to train for a Backyard Ultra style event. Peak performance in long ultra events requires less training than peak performance in road marathons.
Trail relays come with extra doses of fun. You get to do several runs in a beautiful location, and spend the rest of the time swapping stories by the campfire.