Fall racing season is BARRELING toward us like a rogue shopping cart in a sloped parking lot. 

 

Whether you’re feeling locked in and laser-focused… or low-key panicking because your plan hasn’t exactly gone to plan, take a breath. You don’t need to overhaul everything or start doing double workouts at dawn. What you do need is a little clarity, a little strategy, and a lot less noise.

 

 

This week:

 

Let’s get after it!

 

Founder, Running Explained

 

Seriously. One bad workout doesn’t mean your training is ruined, your fitness has disappeared, or you’re not “cut out for this.” It just means... you had a bad workout. That’s it.

 

Every runner has days when the legs don’t show up, the pace isn’t there, the effort feels off, or it just sucks for no good reason. That doesn’t mean you suck. It means you’re a human training for something hard. 

 

What to do next:

👉 Figure out if there's a reason.
Did you underfuel? Not sleep? Is life stressful? PMS? Are you just tired from training? Great—file that info for later. That’s useful. Not shameful.

 

👉 Don’t try to “make up for it.”
No doubling down tomorrow. No extra miles to “earn it back.” Trust the process and keep moving forward. The worst thing you can do after a bad workout is panic-train your way into a real setback.

 

👉 Get back to work.
The best confidence-builder is consistency. You show up for your next run. And the one after that. And your body remembers what it’s capable of.

Confidence doesn’t come from perfection. It comes from knowing that even when things go sideways, you’re still showing up.

 

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Inside the Road to Race Day program, our coaching team is there to help you troubleshoot bad days, adjust your training in real time, and rebuild your belief in yourself one run at a time. And yes, we’ll remind you you’re not a failure after one dumpster fire workout!

 

We start August 4th! Come train with us and get the expert support you deserve. 👉 Learn more + join here

 

3:48.68.
 

Faith Kipyegon broke her own world record in the 1500m (again) at the Pre Classic. And she did it after a “disappointing” race (her words!!!) last week where she missed her sub-4 mile attempt but still ran the fastest mile of all-time by a woman, even if it wasn't an official world record 

 

And Beatrice Chebet wrote her name in history as the first woman to break the 14-minute barrier in the 5000 m, clocking 13:58.06, beating Gudaf Tsegay's previous WR by over two seconds.

 

In this solo episode, I'm FINALLY tackling one of the most important (and least sexy) topics in training: training load. What it is? Why should you care? And how can you make sure you're living in the "juuuuuuust right" zone! Most of us are so focused on paces and mileage (or kms) targets that we miss the bigger picture: how much stress your body is actually experiencing and accumulating from your training. And if you’re stuck in a cycle of “train hard → crash → repeat,” this episode is especially for you.

👉LISTEN ON SPOTIFY

👉LISTEN ON APPLE

New blog post! A fresh study just confirmed what we’ve all suspected: yo-yo pacing is wrecking your running. Even if your average pace looks fine, if your effort is all over the place, you're burning way more energy than necessary… and it might be the thing holding you back from that PR.

 

📖 Read the full post here!

 

• Want a training plan that’s actually built for the Philly course by experienced run coaches, not robots
→ You’ll be matched with a race-specific plan tailored to your experience and goals, customized for your paces, with workouts that sync to your watch!

 

 

• Need structure and accountability to stay consistent
→ Weekly check-ins with your coach to review your training and keep you on track

 

 

• Are tired of guessing on pacing, fueling, or race day prep
→ Get support from a Sports Dietitian, personalized pacing, and a clear race strategy

 

 

• Don’t want to do this alone
→ A private WhatsApp group with your teammates and coaching staff for daily connection, motivation, and support

 

 

• Want to train smarter and stay injury-resistant
→ Strength training written specifically for the Philly course by Coach Natalie, DPT

 

 

• Want to feel confident walking into race weekend
→ Shakeout runs, coach meetups, and team support in-person on race weekend

 

Whether you’re training for your first race, working on your next PR, or coming back from a break, we’ve got the tools and support to help you along the way.

Explore our science-backed training plans, personalized coaching services, and educational resources designed to make your running journey as effective and enjoyable as possible.