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Gold Extended

Gold Extended

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The secret to achieving faster half and full marat

The secret to achieving faster half and full marathon times?

Training shorter distances and focusing on speed!

That’s what @pallas.io runner @i.am.keikooo has been doing during her ‘off-season’ from longer distances, along with focusing on strength and weights.

We built in various speed blocks for @i.am.keikooo that included 400s & 800s on the track as well as specific Z4 work, which is where we expected her to race her 10K at (and a reminder, you need to be training the zones you’re going to be racing in too!). Since her running volume was lower, we also focused on getting Keiko stronger and pushed more weight volume - which will make her more durable and resilient for when she builds in her half marathon focus.

Her first half is in January and we can’t wait to see what she achieves! But while PRs are fun, Keiko also provides us with an important reminder we all need to hear:

“Pumpkin Pie 10k 🥧 48:18! 5 min PR from my first race a year ago 🚀

Thankful for what my body and mind can accomplish in a year 🙏🏻”

Don’t forget to thank your body for all it does for you!

Ready to achieve your fastest times yet? Join the team and become a @pallas.io athlete. Follow one of our @pallas.io training plans, all which include run, strength, and prehab sessions, or you work 1:1 with a @pallas.io run coach if you’ve got big running dreams you want to achieve.

Want to run faster AND hold those paces for longer

Want to run faster AND hold those paces for longer?

Zones 4-6 in the 6 Zone System is where those gains are really made.

But if these zones are so important for getting faster, then why don’t we train them all the time?

It’s really easy to overtrain or injure yourself in these zones if you aren’t careful - especially with Zones 5 & 6. You need to make sure you aren’t doing too much in a single session or that your weekly volume in these zones doesn’t surpass a specific threshold. And that you’re taking deloads / down weeks accordingly.

Zones 4-6 also build off adaptations you gained while training Zones 1-3. The adaptations you gain in Zones 4-6 will be greater if you’ve put time and work into Zones 1-3. For example, Zones 2-3 increase mitochondrial (where mitochondria = the powerhouse of the cell) numbers. Once you have more mitochondria, Zone 4 training then improves their efficiency.

Plus, Zones 2-3 improve fat metabolism, which then helps reduce lactate production, and also help strengthen your ligaments, tendons, and bones to help reduce your chance of injury.

Besides incorporating the right quantities of each zone at the appropriate times in a training cycle, a good program takes into account your experience level, goals, and schedule. Join the team and become a @pallas.io athlete. Follow one of our @pallas.io training plans, all which include run, strength, and prehab sessions, or you work 1:1 with a @pallas.io run coach if you’ve got big running dreams you want to achieve.

#runningcoach #runningcoaching #ultrarunning #ultrarunner #enduranceracing #endurancetraining #runningplan #runningtraining #trailrunner #strengthforrunners #strengthtrainingforrunners #hybridathlete #hybridtraining #halfmarathoner #halfmarathonrunner #marathontraining #marathonplan #marathonrunning #5krun #10krun #5krunner #10krunner #motherrunners #womenwhorun #triathlontraining #triathletesofinsta #halfironman #ironmantraining

Get insider secrets into our training methods for

Get insider secrets into our training methods for runners.

For most of our runners, we program based off training zones. That means that each time you get a workout programmed by one of our coaches, you’ll know how fast or how slow you need to run to achieve the training stimulus for that day and improve your speed and endurance.

We aren’t anti-HR training by any means, and it can be a great method for some. We do use HR zones for some of our runners and it’s also very valuable data. But we find programming based off what you’re physically capable of to often be more effective.

This is part 1, so stay tuned for part 2!

What questions do you have on training zones? Drop them below.

#runningcoach #runningcoaching #ultrarunning #ultrarunner #enduranceracing #endurancetraining #runningplan #runningtraining #trailrunner #strengthforrunners #strengthtrainingforrunners #hybridathlete #hybridtraining #halfmarathoner #halfmarathonrunner #marathontraining #marathonplan #marathonrunning #5krun #10krun #5krunner #10krunner #motherrunners #womenwhorun #triathlontraining #triathletesofinsta #halfironman #ironmantraining

FIRST 5K ✅🏅 Meet Christine Wooten, a working mom

FIRST 5K ✅🏅

Meet Christine Wooten, a working mom who just conquered her first 5K with the help of @pallas.io running coach @the_fancydragon

“I signed up for a 5k when I could only run for 30 seconds,” Christine remembers, as she reflects on her recent completion of that 5K race. A former soccer player and Olympic lifter, Christine was not drawn to running. But during her two son’s previous soccer season, she noticed that while they were fantastic players, they got winded with all the movement up and down the field. “I told my two boys (ages 10 and 11) that I would run with them to help them – running was about being a positive model for them.”

So how does a supermom who never ran before start running? She just starts. She signs up for a 5k. Starting takes courage, and when Christine first started training, she wrinkled her nose
at the word “runner.”

How does she feel today? When she says “I am a runner,” she actually believes it and feels it. Now, when she doesn’t run, she feels that itch to get out there. “I never thought I’d be the person who would want to get out and run,” Christine muses.

Working with a coach has been, in her words, awesome.

If you’re really to finally take that first step and just start, click on the link in our bio to set up a free consult call with a coach today!

Your athletic journey starts here.

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