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Treadmill Speed & Incline Table

From coach Jack Daniels' book Running Formula, the table above details various treadmill speed and incline variations and how they equate to the demands of running on flat ground. 

Mileage and Performance

Training Basics Part 2: Training Zones

This is the second in a series of articles outlining the foundations of running specific training.  This article explains the four key training zones and their specific purpose.  The next article in the series will explore how to apply them in building a training plan.
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Training Basics Part 1: Big Ideas

This is the first in a series of articles outlining the key concepts in understanding the foundations of running specific training.  

As runners we put a great deal of thought into planning and strategizing our training. Whether you are a beginning runner looking t...

New Product Announcement: Coaching Tools

We are excited to announced the Runzalot Coaching Tools which make it easy for coaches and athletes to collaborate though a simple yet powerful set of online tools. No more c...

New Product Announcement: GPS Integration

We're pleased to announce a new way to get your training data into Runzalot. Now you can upload any run (or bike ride) recorded on a Garmin device into the Runzalot Trainin...

To GPS or not to GPS

I'm often asked if switching to a GPS enabled watch is a worth the cost.  For anyone looking to elevate their peformance levels I give them a resounding yes.  As a twenty-something runner becoming a thirty-something runner, I needed to get more scientific and data driven with my training.&...

Control Your Emotions

Research, common sense and almost ever runner's experience will tell you the optimal path to a PR or other fast time is to run an evenly paced race.  Start too slow and while you'll have plenty of gas at the end, you simply won't have the leg turnover to make up the seconds or minutes you left ...

Welcome to Runzalot!

The sport of running has grown by leaps and bounds over the past 20 years.  Every town with more than a few traffic lights has its own marathon.  On any given weekend you can probably find several 5 or 10K races within driving distance of your home.  Everyone knows someone training fo...

My Favorite Early Season Workouts

Preparing for a 5K, 10K or even Half Marathon buildup can be tricky.  Before you get into the race specific workouts of your build cycle, you have to establish a strong aerobic base through plenty of volume.  The challenge is how to enter the build phase a little crisper that someone who j...