Are you racing your speed workouts… or finishing them with a little gas still left in the tank? Coach Sandi Nypaver breaks down why she prefers consistently “good” workouts over a few “great” workouts.
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One of my favorite reminders comes from Mark Coogan who is an Olympian himself and coach to stars like Emily Mackay and Elle Purrier St. Pierre:
“Ten weeks of B+ workouts are better than four weeks of A+ workouts.”
Coogan has coached two athletes to the Olympic 1500m final, so he knows a thing or two about smart, sustainable training. And the more I read from his book Personal Best Running, the more I find myself nodding along because his principles echo what I tell my own athletes every week.
What Does a “B+ Workout” Actually Mean?
The point isn’t the exact paces but rather the intent. You train hard, but not so hard that you’re emptying the tank every session.
For many runners, “10K pace” can mean very different things (running a 30-minute 10K versus a 48-minute 10K are completely different physiological demands). That’s why I often cue athletes to run intervals at their 30-minute race pace instead, because it anchors the intensity more precisely than a distance alone.
But the message behind the workout is the same:
Finish feeling like you could have done one or two more reps.
Not that you couldn’t.
Why Backing Off a Little Works Better
Here’s what I’ve seen again and again as a coach:
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Runners who “race their workouts” arrive at race day feeling flat.
They’ve already spent their best effort in training. -
Runners who train just a notch below their limit stay healthier, fresher, and more consistent.
This is where long-term gains actually come from.
When you leave a workout with strength instead of depletion, a few things happen:
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You can gradually increase mileage without breaking down.
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You can handle more total reps at quality pace.
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You avoid the spiral of exhaustion → illness → injury.
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You show up on race day feeling sharp instead of drained.
It’s one of the least glamorous but most powerful truths in endurance training:
Consistency beats hero workouts. Every time.
Do You Ever Do an A+ Workout?
Yes, but rarely.
Every once in a while (especially if an athlete isn’t racing tune-up 5Ks or 10Ks before a longer race), I’ll put in a single “A+ effort” workout: something that lets them go all-in and feel that competitive gear before race day.
Try This for a Few Months
If you’re someone who loves to “win the workout,” try dialing things back just a touch for a training cycle.
You might be surprised at how much stronger, healthier, and faster you feel on race day.
Happy running,
Coach Sandi