Newsletters

  • How are you responding to your training?

    One of the most important questions Coach Sandi Nypaver asks when reviewing an athlete’s program is: How are you responding to your training? This matters because everyone responds differently. Take high-intensity VO₂ max speed workouts, for example. Some athletes thrive on them because they recover quickly and see big performance gains. Others? Even with great recovery […]

  • Is Hydration Just as Important as Your Carb Intake?

    While many marathoners and ultra runners focus heavily on carb intake (and rightly so), the elites at the top of the sport are putting just as much—if not more—focus on dialing in their hydration strategies.

  • Why “B+ Workouts” Make You a Faster, Healthier Runner

    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.

  • What It Takes To Run a Sub 3:30hr Marathon

  • How to Make Every Training Block Count

    Your speed work should evolve as race day gets closer! Coach Sandi Nypaver breaks down a concept used by many coaches—and by runners who coach themselves—is that your training should become more specific as you go. For example, if your goal race is a marathon, you might start off (after establishing a good aerobic base) with some […]

  • Aerobic Base Training: Why Runners Do It

      We focus on aerobic base training mainly because it’s safer and more sustainable for long-term improvement. It’s not so much about your heart rate going over a certain number, like your max heart rate or dipping into Zone 3, that’s the issue. The bigger concern is the stress on your musculoskeletal system: your tendons, […]