Letters to the Coaches: Daily Workout Order

David, I sometimes have to do the workout for a particular day in a different order than specified in the plan. For example, today calls for a swim, then a run. Due to my schedule today I need to do the run and then the swim. How big a deal is that? I know some of the...

How to Train (and Eat) during the Winter

Many runners don’t know how to train during the winter. They know that they should train, but they lack a clear sense of the purpose of winter workouts. And if you don’t know why you’re running, it’s difficult to determine how to run. Assuming you wish to be in good...

Become a Better Pacer with These Simple Games

Pacing is the art of getting to the finish line of a race in the least amount of time possible given the current state of your body (fitness and fatigue levels, etc.) and external conditions. Generally, this requires that you distribute your effort quite evenly...

Letters to the Coaches: When and How to Test Zones

Dear David W, I’m going to buy your plan for the level 3 half marathon plan. I have a race (in Madrid, Spain) on April 8 which by my calculations will have me starting Dec 31/Jan 1… I had a bike wreck in a triathlon a few months ago that resulted in broken...

Letters to the Coaches: Frequency of Hard and Easy Workouts

Hi Matt, I just finished reading your book 80/20 Running. I liked the basic idea and I also have experienced my biggest fitness gains with mostly slow exercising. But I have one question that I did not find an answer – but maybe there was.. As a triathlete I...

Letters to the Coaches: Falling in Love

Dear David, I think I’m falling in love with my mail carrier. I can’t afford all the unnecessary orders I’m making just to have more packages delivered (with signature required!) I need to take this to the next level. How can I ask her out?...

Letters to the Coaches: Trouble Staying in Zone 1 HR

Hi Guys, I am planning buying 80/20 program (not sure in 1/2 marathon or marathon) but I want to prepare myself for it, as I am out of shape to start it now. On my first run after long break I noticed that pace to HR ratio decreased over the course of 5k, where in the...

Mental Strategies for Race Day

When you wake up on race morning, you’re either physically prepared to achieve your goal or you’re not. There is nothing you can do to change your fitness level in the final hours before the gun goes off. Your mind is another matter. Recent science has demonstrated...

Letters to the Coaches: Two-a-Days

Hi David, I’ve recently purchased a 5k plan for trainingpeaks.com It’s the level 3 plan, so it contains some days with two sessions: firstly, I was wondering should these, or should they not be run back to back? or is the intention that one would be done...

Letters to the Coaches: Power vs. Heart Rate and More

Hi David I am looking at following the 80/20 ironman training plan (probably level 2) and have downloaded the free Ironman plan.  I have a few questions: 1. When cycling I noticed I can keep in zone 1-2 for heart rate but when I analyse I see my power is spread more...

Don’t Ever Be Satisfied

Arguably the greatest runner in history is an Ethiopian man named Haile Gebrselassie. He broke nearly 30 world records in a career that spanned from the early 1990s through 2015. He has won eight World Championships gold medals, two Olympic gold medals, and numerous...