SWAP Adventure Team

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Running Coaching from David & Megan Roche

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SWAP Adventure Team

SWAP Adventure TeamSWAP Adventure TeamSWAP Adventure Team

Running Coaching from David & Megan Roche

Signed in as:

filler@godaddy.com

  • Home
  • Meet the Team
  • Pricing & Contact Info
  • About Us
  • Training Plans
  • Podcast
  • Writing
    • Featured
    • Training Theory + Science
    • Trail Tips
    • Mental Health
    • Fueling
    • Injuries + Prevention
    • Workouts + Training
    • Culture
    • Race Takeaways
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Workouts + Training

Anytime, Anyplace Trail Running Workouts

Easy/Moderate Fartlek Workouts for Improving Endurance

Everything You Need to Know About Tempo Runs

If you are tired and looking for ideas, try one of these anytime, anyplace workouts, after a 15-minute warm-up of easy running.

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Everything You Need to Know About Tempo Runs

Easy/Moderate Fartlek Workouts for Improving Endurance

Everything You Need to Know About Tempo Runs

Tempo runs are a key part of trail training, especially if you're preparing for a race. Here's how to do them.

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Easy/Moderate Fartlek Workouts for Improving Endurance

Easy/Moderate Fartlek Workouts for Improving Endurance

Easy/Moderate Fartlek Workouts for Improving Endurance

One of our favorite semi-structured workouts involves short, controlled intervals within an easy/moderate aerobic run. Here’s how it works.

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How to Use Hill Intervals for Stronger Climbing

The Busy Runner's Weekly Strength and Mobility Plan

Easy/Moderate Fartlek Workouts for Improving Endurance

An overview of the biomechanics of hill running, how and when to do hill intervals, and why they'll make you stronger.

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3 Ways to Supercharge Your Easy Treadmill Runs

The Busy Runner's Weekly Strength and Mobility Plan

The Busy Runner's Weekly Strength and Mobility Plan

Here are some mental tips and low-key workouts for making easy treadmill miles less "blah" and more "woohoo!"

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The Busy Runner's Weekly Strength and Mobility Plan

The Busy Runner's Weekly Strength and Mobility Plan

The Busy Runner's Weekly Strength and Mobility Plan

You can get strong and support faster running on just a few minutes a day.

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Back-to-Back Long Runs and Workouts: Next Level Training if Done Right

Big Marathon Workouts, and How You Can Use Them for Trail and Ultra Races

Back-to-Back Long Runs and Workouts: Next Level Training if Done Right

The first and second rules of running training are that you don’t overdo hard workouts.  The third is that sometimes it’s a good idea to almost overdo hard workouts. Here’s how to get the most out of back to back long runs.  

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8 of the Hardest Empty-The-Tank Hill Workouts

Big Marathon Workouts, and How You Can Use Them for Trail and Ultra Races

Back-to-Back Long Runs and Workouts: Next Level Training if Done Right

Most workouts should be sustainable and repeatable. But some workouts should empty the fitness tank entirely. That’s where these eight workouts come in.

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Big Marathon Workouts, and How You Can Use Them for Trail and Ultra Races

Big Marathon Workouts, and How You Can Use Them for Trail and Ultra Races

Big Marathon Workouts, and How You Can Use Them for Trail and Ultra Races

Road marathons are a unique beast. Here's how you can adapt big, sexy marathon workouts for your next trail race.

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8 Workouts to Improve Uphill Running

Simple Upper Body Strength For Runners That Don’t Lift

Big Marathon Workouts, and How You Can Use Them for Trail and Ultra Races

The best way to get better at running hills? Run more hills. These eight workouts offer a variety of ways to get after it.

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All-In-One Strength Work Cheat Sheet

Simple Upper Body Strength For Runners That Don’t Lift

Simple Upper Body Strength For Runners That Don’t Lift

Strength training is a huge and intimidating concept, especially if you're new to it. This all-in-one cheat sheet will help you get started.

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Simple Upper Body Strength For Runners That Don’t Lift

Simple Upper Body Strength For Runners That Don’t Lift

Simple Upper Body Strength For Runners That Don’t Lift

As runners, we sometimes forget that upper body training exists. But training your upper body can make you faster with just two moves.

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Ask the Coach: Strength Train on a Schedule

Ask the Coach: Strength Train on a Schedule

Ask the Coach: Strength Train on a Schedule

Circuit training heats up your fat-burning metabolism while ensuring that your body stays loose between sets, diminishing injury risk. Keep the circuit quick—no more than 10 minutes—so it doesn’t cut into your running time.

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Should You Strength Train for Running?

Ask the Coach: Strength Train on a Schedule

Ask the Coach: Strength Train on a Schedule

There are a lot of ways to strength train, and some work better than others when it comes to running. Here's how to find the right routine.

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3-Minute Mountain Legs

Ask the Coach: Strength Train on a Schedule

3-Minute Mountain Legs

The coolest thing about this simple routine is that you can do it for years without worrying much about changing approaches.  

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8-Minute Speed Legs

A 12-Week Training Plan to Prepare You for Breakthroughs

3-Minute Mountain Legs

This short routine can help build strength in all your most important running muscles, all in a short post-run package.

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A 2-Minute Exercise Band Routine for Strong Hips

A 12-Week Training Plan to Prepare You for Breakthroughs

A 12-Week Training Plan to Prepare You for Breakthroughs

This super-short mobility band routine can help protect you from injuries and become a stronger athlete.

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A 12-Week Training Plan to Prepare You for Breakthroughs

A 12-Week Training Plan to Prepare You for Breakthroughs

A 12-Week Training Plan to Prepare You for Breakthroughs

Do you have your goals set for next year? This 12-week plan is all about setting up the framework for big breakthroughs later. Let's get started!

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Coach Roche's 8 Favorite Hill Workouts

Wake Up Legs: 4-Minute Warm-Up for Runners

Wake Up Legs: 4-Minute Warm-Up for Runners

Hill intervals are mirrors. They reflect back what you see in yourself. Each hill interval is slower than flat running. 

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Wake Up Legs: 4-Minute Warm-Up for Runners

Wake Up Legs: 4-Minute Warm-Up for Runners

Wake Up Legs: 4-Minute Warm-Up for Runners

You pull up to the trailhead. You get out of the car. And running feels impossible. That’s where a warm-up comes in.

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Superstar Workout: 60 X 400 Meters

Wake Up Legs: 4-Minute Warm-Up for Runners

Superstar Workout: 60 X 400 Meters

60 x 400 meters is a workout that almost killed Quenton Cassidy in the book Once A Runner. This workout is fake. Don’t do this workout. 

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Superstar Workout: Yasso 800s

Run Faster on Trails with Power Hill Strides

Superstar Workout: 60 X 400 Meters

Yasso 800s are legendary in the annals of running workouts. What's the magic behind 10x800, and how can you apply it to your training?

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Superstar Workout: The Michigan

Run Faster on Trails with Power Hill Strides

Run Faster on Trails with Power Hill Strides

Dr. Frankenstein is Ron Warhurst, the legendary Michigan track-and-field coach. And Frankenstein’s monster is The Michigan workout.

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Run Faster on Trails with Power Hill Strides

Run Faster on Trails with Power Hill Strides

Run Faster on Trails with Power Hill Strides

These 15-to-30-second hill intervals with one to two minutes easy running recovery have been one of the only universal elements in training plans for athletes coached by Megan and me.

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Superstar Workout: Magnolia Road Progression Long Run

The 4 Hardest Mid-Week Workouts I Give Athletes To Prepare For Races

Superstar Workout: Magnolia Road Progression Long Run

There is no such thing as an easy run on Magnolia Road. Mags is brutal and unforgiving. All it demands is your soul.

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Combo Workouts and How to Use Them in Your Training

The 4 Hardest Mid-Week Workouts I Give Athletes To Prepare For Races

Superstar Workout: Magnolia Road Progression Long Run

If you look at elite athlete training logs, combination workouts are often a staple. They involve pace and/or time variation across multiple sets that introduce different stresses into a single day.

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The 4 Hardest Mid-Week Workouts I Give Athletes To Prepare For Races

The 4 Hardest Mid-Week Workouts I Give Athletes To Prepare For Races

The 4 Hardest Mid-Week Workouts I Give Athletes To Prepare For Races

These workouts are designed to suck. That way, future workouts and races will suck less.

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5 Speed Workouts to Get Faster

An Intro to Hill Intervals for Stronger Climbing

The 4 Hardest Mid-Week Workouts I Give Athletes To Prepare For Races

Tons of different things can work for training, but when it comes to speed, it’s often use it or lose it (with exceptions that make it interesting).

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Big, Sexy Mountain-Running Workouts

An Intro to Hill Intervals for Stronger Climbing

An Intro to Hill Intervals for Stronger Climbing

While most efforts should be sustainable and repeatable, the body also adapts to very hard efforts in moderation. There may be a number of reasons for that.

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An Intro to Hill Intervals for Stronger Climbing

An Intro to Hill Intervals for Stronger Climbing

An Intro to Hill Intervals for Stronger Climbing

Hill work at the exclusion of speed development on variable terrain will probably result in a slower runner over time than would be possible with a well-rounded training plan.

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Big Workout Highlight: Canova Specific Workouts

Big Workout Highlight: Canova Specific Workouts

Big Workout Highlight: Canova Specific Workouts

Every workout is a brick, and no brick makes a wall. Have the courage to go for it and gather some big bricks before races, whether that’s through Canova-specific workout principles or other methods

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Strength Train for Better Downhill Running

Big Workout Highlight: Canova Specific Workouts

Big Workout Highlight: Canova Specific Workouts

Use eccentric muscle training to run better, faster downhills.

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5 Workouts to Build Trail-Racing Strength

Big Workout Highlight: Canova Specific Workouts

5 Workouts to Build Trail-Racing Strength

No matter the self-inflicted goal distance, I’ve found that the key to preparing—physically and mentally—is to focus on building the sort of strength you’ll need on race day. Here are five workouts that do that.

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How to Get Better at Uphill Running

The 5-Minute Leg Circuit for Mountain-Running Strength

5 Workouts to Build Trail-Racing Strength

Trail running with an aversion to climbing is like surfing with a fear of being underwater. I can't do anything for hydrophobic surfers, but all of us can be better uphill runners. 

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Strides Make You Faster. Here's How.

The 5-Minute Leg Circuit for Mountain-Running Strength

The 5-Minute Leg Circuit for Mountain-Running Strength

If you've been neglecting speed, strides might be the solution. Here is what they are, why you need to do them, and how to get the most out of them.

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The 5-Minute Leg Circuit for Mountain-Running Strength

The 5-Minute Leg Circuit for Mountain-Running Strength

The 5-Minute Leg Circuit for Mountain-Running Strength

Mountain running puts unique strain on your legs. Here's a 5-minute circuit to build strength and resilience. 

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The Favorite Workouts of the Pros

The Foolproof Weekly Workout: Corrine's VO2 Hills

The Foolproof Weekly Workout: Corrine's VO2 Hills

A favorite workout is like a favorite song. Reuniting with them can bring back sepia-colored memories of past experiences.

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The Foolproof Weekly Workout: Corrine's VO2 Hills

The Foolproof Weekly Workout: Corrine's VO2 Hills

The Foolproof Weekly Workout: Corrine's VO2 Hills

VO2 hills kick your aerobic capacity into high gear, which can improve performance at all distances and paces.

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4 Judgement-Free Workouts for Trail Runners

The Foolproof Weekly Workout: Corrine's VO2 Hills

Up-Down Intervals: The Number One Workout for Trail Racing

Self-criticism sabotages their potential. The key is to remove opportunities for self-criticism from training by designing judgment-free workouts.

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Up-Down Intervals: The Number One Workout for Trail Racing

Up-Down Intervals: The Number One Workout for Trail Racing

Up-Down Intervals: The Number One Workout for Trail Racing

 On up-down intervals, you push hard up and over hills, learning to exert yourself to the point of red-lining on the ups, before recovering on flats and downs while still moving at race pace or faster.

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Build a Better Runner in 5 Minutes a Day

Up-Down Intervals: The Number One Workout for Trail Racing

9 Treadmill Workouts to Get You Through the Winter

Spend five minutes after every run on injury-prevention exercises; your strong, healthy body will thank you! If all you do is run, you’re going to get hurt.

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9 Treadmill Workouts to Get You Through the Winter

Up-Down Intervals: The Number One Workout for Trail Racing

9 Treadmill Workouts to Get You Through the Winter

While potentially boring, treadmill time is also a major opportunity to control your training and make the most of your limited time.

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The 5-Minute Warmup for Runners

How (and Why) to Warm-Up Before a Trail Race

How (and Why) to Warm-Up Before a Trail Race

The warm-up is one of the most important parts of any run. All tin people need lubrication before they can start moving and grooving without risking muscle strains and other compensation injuries.

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How (and Why) to Warm-Up Before a Trail Race

How (and Why) to Warm-Up Before a Trail Race

How (and Why) to Warm-Up Before a Trail Race

A good warm-up routine cuts through the self-doubt and can make sure your legs are ready even if they feel like bricks when you wake up.

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Surges Are the Do-Everything Running Workout

How (and Why) to Warm-Up Before a Trail Race

5 Workouts for Any Part of Your Training Cycle

Identical runs build on top of each other week after week, creating a strong foundation.  But as you’re building, you can throw in a few splashes of paint to make the process more interesting. Surges are a great way to do that.

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5 Workouts for Any Part of Your Training Cycle

Workouts for Trail Runners that Don't Like Workouts

5 Workouts for Any Part of Your Training Cycle

Perfect training involves a meticulous plan, with each element building on top of a previous one over months and years. Good training is simpler. It involves consistency over time, doing what you can when you can, mixing workouts with easy running.

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Workouts for Trail Runners that Don't Like Workouts

Workouts for Trail Runners that Don't Like Workouts

Workouts for Trail Runners that Don't Like Workouts

The criteria for these workouts: they can be done without a watch, they never involve running back-and-forth like someone doing a speed-search for lost keys and they can be as hard or easy as you feel like.

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5 Workouts to Get You Faster, In 20 Minutes or Less

Workouts for Trail Runners that Don't Like Workouts

Workouts for Trail Runners that Don't Like Workouts

It took immersing myself in training methodology to learn that those big workouts are the final 1 percent of training. The 99 percent that comes before is way more important.

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6 of the Biggest, Hardest Workouts

The Endurance-Building Power of Tempo Combination Workouts

The Endurance-Building Power of Tempo Combination Workouts

Physically, the occasional big training session or block can supercharge all of the normal adaptations from training. The flip-side of big workouts is that overtraining is on the same spectrum as supercompensation, so they need to be preceded and followed by adequate recovery.

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The Endurance-Building Power of Tempo Combination Workouts

The Endurance-Building Power of Tempo Combination Workouts

The Endurance-Building Power of Tempo Combination Workouts

Adding tempo running before or after intervals can contribute to major fitness gains during training builds.

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Increasing Endurance With Easy/Moderate Long Runs

The Endurance-Building Power of Tempo Combination Workouts

Increasing Endurance With Easy/Moderate Long Runs

You may have heard the training saying: "Easy runs easy; Hard runs hard." I think there's an important addition to a well-rounded training plan: "Medium runs medium." 

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Get Stronger Using Float Recoveries

Get Stronger Using Float Recoveries

Increasing Endurance With Easy/Moderate Long Runs

The recovery interval, not just the workout interval, is a big part of what determines training stimulus. “Float” recoveries involve running the recovery interval a bit faster than you would if the goal was solely to run the next work interval fast.

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Workouts Should Be Smart, Not Hard

Get Stronger Using Float Recoveries

Workouts Should Be Smart, Not Hard

Hard workouts don’t make good runners. Smart workouts do.  It’s not just easy days that many runners make too difficult . It’s their hard days too.

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One Workout, Big Breakthroughs

Get Stronger Using Float Recoveries

Workouts Should Be Smart, Not Hard

If I could only give an athlete one structured workout each week, they would be running hill strides, every time.

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Build Strength and Speed for Sub-Ultra Trail Racing

Build Strength and Speed for Sub-Ultra Trail Racing

Build Strength and Speed for Sub-Ultra Trail Racing

The key is to hone your speed while simultaneously building your strength, which is important for all trail runners focusing on races half-marathon and below, no matter what their training background.

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Cross Training Could Help Your Running

Build Strength and Speed for Sub-Ultra Trail Racing

Build Strength and Speed for Sub-Ultra Trail Racing

Cross training can help because in addition to making you good at that specific activity, it supports physiological adaptations that play a role in strong, healthy running. Let’s break it down.

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What Your Weekly Training Plan Should Look Like

Build Strength and Speed for Sub-Ultra Trail Racing

Build Mental Toughness and Running Economy With This 5K Workout

Knowing how to structure your training each week will help you make consistent fitness gains- so you can be at your best when you need to race in epic places like Switzerland. 

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Build Mental Toughness and Running Economy With This 5K Workout

Build Mental Toughness and Running Economy With This 5K Workout

Build Mental Toughness and Running Economy With This 5K Workout

This workout will help you zero in on relaxed speed and build muscular endurance. Here's a chance to rebuild your relationship to your speed. 

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Track Workouts 101

Build Mental Toughness and Running Economy With This 5K Workout

5 Point Training Checklist For (Almost) Any Ultra

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.

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5 Point Training Checklist For (Almost) Any Ultra

Build Mental Toughness and Running Economy With This 5K Workout

5 Point Training Checklist For (Almost) Any Ultra

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. 

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Creating Your Own Customized Training Plan

Top Competitive Ultras To Watch This Spring

Top Competitive Ultras To Watch This Spring

The hardest part about designing your own training plan is adapting universal principles to your unique body, brain and life.

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Top Competitive Ultras To Watch This Spring

Top Competitive Ultras To Watch This Spring

Top Competitive Ultras To Watch This Spring

If you’re an ultrarunning superfan, you’re probably not just following Western States, but also the spring racing season that leads up to Western.  So here’s a quick viewer’s guide to the five most competitive trail ultras in March and April. 

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How to Choose Your Trail-Race Schedule

How to Choose Your Trail-Race Schedule

How to Choose Your Trail-Race Schedule

Winter is the time of year when lots of trail runners plan the upcoming race season. If you aren’t careful, you are at risk of making decisions that are not best for your long-term love of running.  

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Trail Runner Live: Ultra Breakthroughs

How to Choose Your Trail-Race Schedule

How to Choose Your Trail-Race Schedule

Watch David Roche break down training tips and tricks for leveling up in your next ultramarathon. 

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