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Endurance with Direction
Where there's a will there's a way!

 “Some people create with words, with music or with a brush and paint. I like to make something beautiful when I run.”- Steve Prefontaine (1972)

Get in your zone!

Fitness Runners
Zone One: Health and Fitness Runners
You’re accomplished at running 5K, and are ready to step up your regular mileage in order to move up to the 10K or 1/2 marathon distance. Runs are expressed simply in terms of the amount of time spent running. Programs are based on 4 days of running per week, with distances of approximately 15-20 miles per week. Training at this level is about casual consistency – that’s a secret to falling in love with running. You’ll reach a point where you won’t feel right if you miss your workout!
Zone Two: Serious Fitness Runners
You’re accomplished at running 10K or 1/2 marathon distances and now want to improve your performance, introduce technical trail running or the ultimate challenges of the marathon or ultra distance. Programs are based on 4-5 days of running per week, with distances of approximately 25-40 miles per week. Training at this level is about systematic- variation. You’ll be weaving in some new ingredients like surge intervals, speed-endurance runs, hill repetitions and a long run of 60-90 minutes. Your weekly runs can be rotated to suit you so you get enough rest.
Zone Three: Competitive Fitness Runners
You might have already run a marathon or an ultra and now want to go faster, longer or both. You may also have a promising race resume and are now targeting a performance that’s just above your previous skill level or one that elevates you onto an age group podium. Training for these goals is about being precise and selective. We’ll shake up the mainstream dependency on quantitative long runs and generic tempo runs with new and different hill workouts and 5K & 10K paced sessions on the road, track or trail, all designed to complement those essential longer efforts. 
Zone Four: Runners Who Go Their Own Way
You really couldn’t care less about racing or categorization (or maybe you’re taking a break from all that). It takes a leap of faith to tune out the noise, become less concerned with looking good, final outcomes, beating your previous times or another person. I can help you search out the best in yourself, so you gain the confidence to go your own way, at your own pace, without worrying about how other people train.

Note – The weekly mileage numbers are estimates only. Experience matters much, much more.

The Power of your Heart

All the true joys of running stem from the secure feeling that you’re doing the right thing in the right way. For many of us, this means restructuring or downsizing our training.

Understanding the physiological effects of positive emotions such as caring, compassion or appreciation for someone or something can actually go a long way in helping people reduce their risky training behaviors. In effect, these heart-brain interactions cohere and soften the heart which, by processing the good feelings, circulates positive information throughout the entire body. All this adds up to a heightened sensitivity to what works for us, the basic self-awareness so important to optimal health, performance and enjoyment. 


Whatever your sports background, injury history or personal records are, The Way Of Running shows how you can overcome your inner barriers, realize your unique gifts and potentials, and discover a new direction for yourself!

If you’d like learn more about how you can make any of my running resources and activities part of a training routine that can directly enhance your health and running performance plus receive invaluable assistance on your path to self-knowledge keep perusing the site!

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