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Team Run4PRs Coaching

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  • 1 Month 1:1 Coaching – New Athlete

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Run4PRs Coaching

Run4PRs Coaching

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💥WANT TO GET FASTER? DO STRIDES🔥 Most runners spend 80-100% of their running in the aerobic zone! Most runners NEVER run at their max speeds. ✅WHY IS THAT A PROBLEM? Our bodies become LAZY! We start only utilize PART of the muscle fibers. That’s right: you are only running with PART of the muscle fibers engaged. ❤️FULL POTENTIAL = recruit the full muscle🔨 Do NOT let your brain and body become lazy! 💜We want to WAKE up the brain & muscle connection to recruit as much muscles as possible 💙 We want to train the body & athlete to switch into differ gears and really OPEN UP! 🔥HOW TO ADD IN STRIDES 🔥 💛After an easy run 💛4-6 reps of 10-20 seconds HARD running 💜 FULL RECOVERY between either standing rest or light jog! ⚠️ WARNING: remember the purpose! We are NOT trying to make this a taxing workout! We just want to train the muscle & brain pathway connection. These should NOT leave you feeling additional fatigue! “People tend to get slower as they get older” - this was the lie @dexileekilometer was told which lit a fire 🔥 under nail a Boston Qualifier! This mother runner CRUSHED the Fargo Marathon in freezing rain and 20 MPH wind this weekend. ✅ 13+ min PR (30 sec per mile faster) ✅ 1st ever Boston Qualifying Time ✅ 6+ min buffer (3:35 BQ time) ✅ in 20mph wind and rain ☔️ If you believe, trust in the process, and DO the work good things happen. Way to prove them wrong with a 💥 BANG 💥 Congrats @dexileekilometer & we are excited for what is next Www.run4prs.co 6 months ago Jocelynn came to @run4prs to train for her first ever half marathon (13.1 miles!) She was currently running: 💥2-3 days per week 💥10-15 miles per week 💥 12 hour shifts on her feet!! 👉🏼Her current fitness - 9:10 pace for 15k (9.3 miles) 👉🏼 Her goal- 8:30 pace for 13.1 miles Working her @run4prs.coachbenjacobs guidance, she began increasing mileage and long runs this winter to build a solid foundation of aerobic endurance. They stuck to the 10% increase per week with “cut back”/recovery week every 3 weeks. In February, they began the half marathon specific work building in workouts. The best results come from focusing on one variable at a time. In the half marathon cycle, we focused on threshold runs to increase stamina, and build endurance. 💥 Crushed her “A” goal 💥 45 seconds per mile FASTER than 15k PR ✅NEVER ran more than 4-5 days per week. ✅ Longest run: 12 miles at 9:45 pace ✅ Stayed healthy & felt STRONG 💪🏼 Next cycle, we will continue to build on her mileage and fitness will continue to improve! Congrats on your success and excited for what is next. 🔥 www.run4prs.co 8 months ago Lauren came to @run4prs to train for her first marathon She was currently running: 💥3 days per week 💥15 miles per week 💥 NEVER ran more than 28 miles in 1 week 👉🏼The foundation is KEY to success. We got to work increasing one variable at a time using the progressive overload principle. A good coach knows when to push & when to hold back! Base building can be a “boring” process BUT if you stay patient and embrace it, amazing things happen! 💥 10 min half PR 💥 4:05 debut marathon ✅NEVER ran more than 4 days per week. ✅ Only ran 2 runs over 16 miles. ✅ Longest run: 19 miles ✅ Stayed healthy & felt STRONG 💪🏼 Next cycle, we will continue to build on her mileage and fitness will continue to improve! Congrats on your success and excited for what is next. 🔥 www.run4prs.co 💛 1st TIME BOSTON QUALIFIED 💙 This mom of 3 young kids ran her first ever marathon in 4:57! Look at her now! She has been working with @run4prs.coachbri leading up to Fargo Marathon. Despite the brutal 🌬 WINDY (20+ MPH) headwinds she crushed BOSTON QUALIFYING TIME 💛💙🦄 🔥 20 min marathon PR 🔥 1st Boston Qualifier 🔥 lifetime marathon progress 4:57 to 3:31 Congrats 🍾 on an amazing race! Hard work always pays off! Www.run4prs.co ❌INJURIES OR DNF IN YOUR PAST?❌ ❤️YOU CAN COMEBACK SUCCESSFULLY ❤️ We don’t just focus on PRs at @run4prs we have helped athletes comeback from injuries, burnout, surgical procedures, DNFs, childbirth, significant time off for other reasons. We have BEEN there ourselves as coaches but we have also successfully helped hundreds of others back. Here is @run4prs.coachbenjacobs comeback story: “January 2014 Ben was gearing up for his first marathon and just completed an indoor track workout. He went outside for a quick 2-3 mile cool down jog. He slipped and fell on ice. The fall wasn’t just a normal fall. He knew something was wrong immediately. The pain was debilitating. After visiting doctors, getting X-rays, MRIs, etc. He was diagnosed with a severely torn hip labrum tear. He went from 100 mile weeks to 0 running. Forced to take months completely off from running. Doctors said the options were PT or surgery. They were unsure that he would able to run long distance again. His hopes of running a marathon were crushed. It was very tough coming back from so much time off. It took Ben almost 18 months to get to running comfortably again. 2.5 years after his fall, he completed his first marathon in 2:40. 6 months later, he was running my second attempted marathon when hip pain started debilitating his stride. He took a DNF at mile 21 of CIM 2016. This was his first DNF in a 15 year running career. It can be confidence shaking to experience that. He took some time off, but he got back out there 21 months later to CRUSH marathon number 2 in 2:41! If you feel down, hopeless, or just want someone who understands YOUR situation, we are here for you. Not only have we experienced setbacks ourselves, but we have helped others comeback from them also
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