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D4A_0752

Ronaldo Repeats

This workout was developed from training with Ronaldo da Costa back when he set the marathon world record in 1998.

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D4A_1772

3rd’s Progression Run

This workout engrains the idea of starting controlled, picking it up across the run and finishing strong – the same strategy that will lead to your best racing.

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More Power to Ya!

This workout allows you to learn first hand that you DO have more to give by pushing you to do some explosive running after a tough tempo run, hence the name.

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NYC - CP

Georgetown 400’s

Many runners find it hard to find their tempo run pace – that in between pace that’s hard but not too hard and easy but not too easy. This workout will help.

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wow4

Vigil Miles

Coach Joe Vigil is arguably the best running coach the US has ever had. This workout is one he prescribes often and like him, it asks a lot of you but gives much in return.

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