Mario Fraioli is a Bay Area-based running coach who works with a number of Olympic Trials-level marathoners, internationally ranked ultrarunners, and competitive age-group athletes. He also writes and publishes the morning shakeout, a weekly email newsletter and podcast that covers running and other topics that interest him. Follow Mario on Twitter, Instagram, and Strava.
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This short track session of 400-meter repeats will help you get fit fast. Here's a beginner and an advanced version.
A challenging, effort-based hill workout that takes you farther and farther — 'til you finally get to the top.
It's not too late to start training for a spring marathon, as long as you've been doing some running this winter. Here's an 8-week plan to get you race fit in a hurry, without overdoing it.
Speedwork need not be a mystery — here are all the basic types of speed workouts and how to add them to your training to become a faster runner.
Start training now to run your fastest 5K in 10 weeks! Our downloadable plan details every day's workout toward your 5K PR.
This marathon-specific workout will give you a good indication of what you'll be able to hit on race day.
To race the perfect mile, a runner needs to possess an equal balance of strength and speed. Follow this 8-week, race-specific training plan to develop both and run your PR.
Four fun and effective variations on 1,000m repeats to add some zip to your next speed-focused workout.
Insert some incline into your next interval workout.
This challenging track session will teach your body to relax and aerobically recover while maintaining a fast pace.
Get used to pace changes in a race with this infamously arduous interval/tempo combination workout.
This workout mixes two training elements into the same workout—giving you more bang for your buck!
There's not a cut-and-dry answer, but there are warning signs that your shoes need replacing.
This challenging and versatile speed play option can be used throughout your training program.
Fartlek, the Swedish word for "speed play," is funny to say—but this workout is no joke!
This simple but challenging progression run can be done virtually anywhere and fits into any portion of your training cycle.
Maximize your long runs by adding progressive surges, a training secret from the legendary coach of Bill Rodgers and the Greater Boston Track Club.
Use the following three workouts as inspiration to burn a little rubber this winter and improve your speed, stamina and strength.
Evening races present unique fueling challenges. Use these three tips to step up to the starting line ready to run fast.
A classic workout to build race-specific strength, endurance, and mental toughness
Two-mile repeats serve up a variety of benefits, whatever your training focus
A classic drill to help make you a better runner by improving your running form, functional strength, and efficiency.
Avoid falling into the trap of going medium-hard all the time.
Thinking of tackling America's fastest-growing race distance? These tips will help make your half marathon experience great.
Maximize your running progress with optimal recovery practices, from training strategies to nutrition
Get in the best off-road running shape of your life with this targeted training plan