Become A Faster Middle Distance Runner

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Become a faster middle distance runner this season following a 12-week training plan for the 1500m/mile or 800m from legendary coach Jack Daniels. These middle distance plans were designed by Jack for runners of all levels logging anywhere from 20-60 miles per week.

Customize your plan in just a few minutes and start training towards your new PR! Plans cost $55 and include:

  • 12 weeks of individualized training (custom workouts and paces)
  • Access to Jack’s VDOT Calendar app
  • Video tips/instruction on each type of workout

Jack’s Keys To Running Faster In The 800m and 1500m

For improvement in 800m and 1500m/mile the main key is to work on comfortable Repetition workouts — fast, but not so fast you lose good mechanics. Often runners try to run too fast in their Rep sessions and they lose the benefit of the session, which is economy and speed, and it is hard to improve economy if you are struggling to hit too fast a time. [Determine your Rep pace]

It is easy to overlook good aerobic training in an 800m/1500m program, with the idea that all that is needed is speed. Good aerobic fitness (from Interval workouts) not only benefits these races themselves, but improves rate of recovery when doing the faster Rep sessions. [Determine your Interval pace]

Erin Miller Wins Newberry Half Marathon

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Erin Miller of Columbia, SC, recently won the Newberry Half Marathon in 1:23:44. [Full results] Not only was she first female overall, she finished 3rd place overall in the race!

This was a 2.5 minute personal best for Erin and her second PR while following her Jack Daniels’ Boston Marathon custom training plan. Last month she also PR’d by 10 seconds in a local 5k.

On to Boston!

Jorge Ospina Cracks 2:50 For First Time In Barcelona

Jorge Ospina, of Ann Arbor, MI, set his second marathon PR with Run SMART at the Barcelona Marathon. Last we reported, back in 2011, he broke 3-hours for the first time in Boston finishing in 2:53:27. Recently, in Barcelona he ran almost perfectly even splits (1:24:08 at half) to finish 142nd place overall in 2:49:11! [Full results]

Finish Your First Marathon With Coach Jack Daniels

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Jack at Team Run Flagstaff practice. Credit: Josh Biggs

Recently, we release Jack’s newly designed training template for runners looking to finish their first marathon. You can find this plan amongst Jack’s other training options here.

Who:  The concept was to develop custom training for runners who have already raced other distances but now want to take the leap and advance to the marathon with a goal of finishing in one piece! The plan will serve as a great foundation from which to build on in your second attempt to become a faster runner. It’s the first part of a longer term approach for our marathon newbies to ensure you’re training at the right paces – not overtraining.

Running Under Influence In Tel Aviv

Jack Daniels’ Training Plan Customer Jens Kutscher dropped about 40 seconds off his personal best at the Nike Night Run 10k in Tel Aviv last week. He finished in 41:08.

Congrats, Jens! We’re looking forward getting him closer to 40:00 as he prepares for his next goal 10k this summer.

Luke Gavigan’s Season Of A Lifetime

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Luke Gavigan of Tappan Zee runs away with boys 1 mile race at the NYRR Millrose Games Trials. Photo credit: Pearl Gabel

When we launched the Jack Daniels’ High School Summer XC Training Plans back in May of 2012, we marketed them as ‘preparing for your season of a lifetime.’ Ok…maybe a little dramatic…but our friend and client Luke Gavigan of Tappan Zee took that message to heart.

After signing up and following his custom summer training from Jack this past year Luke set himself up for huge breakthroughs in XC and indoor track.

This past winter he won the NYRR Millrose Games Trials Boys 1 Mile race in a new PR of 4:15 (fastest time in US at the time). [Full results] This past fall he set PRs in the 3-mile (Bear Mt. New York course 15:23), 5K (New York’s Bowdoin Park course 16:19), and Van Cortland Park (2.5 miles course 12:47).

We want to wish Luke a successful finish to his indoor and upcoming outdoor seasons.

*Update: A successful finish indeed…we were lucky enough to watch Luke go on to win the Millrose Mile in a huge PR of 4:08.96. Coming in to this year he had not broken 4:20 in the mile! He won the race with a huge last lap and ended up with a sub-60 second last 400m! [Full results] [Video of the race]

 

Scranton Half Training Partnership

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On April 6th, the 1st Inaugural Scranton Half Marathon will take place and it looks like they’re quickly approaching their race cap of 2500 runners. It’s a great course that tours the old scrappy mining town and finishes along the scenic Lackawanna River Heritage Trail. As the race says, “we’re going over the river and through the woods, literally,” and we’re excited to have the responsibility of getting runners there with our new training partnership agreement.

All participants can now customize a 12-week training plan designed by legendary coach Dr. Jack Daniels on our new VDOT O2 training app. 10% of each plan sold will be donated to future development and expansion of the river trail which is transforming Northeastern PA and helping to promote a more active/outdoors lifestyle.

For more information on the plans visit:  http://www.scrantonhalf.com/training/

What’s Your Spring Marathon Plan?

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Run SMART client Erin Strout flexing her way down the home stretch to a new PR at the 2010 Boston Marathon.

We’ve compiled a list of the most popular spring half and full marathons our clients are doing in 2014 if there’s still enough time to customize a plan on our new app. We’ve also included when your custom training plan would start for each race.

If you don’t have a race scheduled yet sign up and customize your plan before the dates below.

  1. Scranton Half Marathon – April 6th, 2014
    1. 12 week plan starts 1/12
  2. Boston Marathon – April 21st, 2014
    1. 15 week plan starts 1/6
  3. Big Sur Marathon – April 27th, 2014
    1. 15 week plan starts 1/13
  4. New Jersey Marathon – April 27th, 2014
    1. 15 week plan starts 1/13
  5. Country Music Nashville Marathon – April 26th, 2014
    1. 15 week plan starts 1/11
  6. Cincinnati Flying Pig Marathon – May 4th, 2014
    1. 15 week plan starts 1/19
  7. Vermont City Marathon – May 25th, 2014
    1. 18 week plan starts 1/19
    2. 15 week plan starts 2/9

Any questions about which race would be the best option for you please email us at [email protected].

Bradley Baker Smashes Goal In 5k

Bradley Baker customized one of Jack’s training plans for a local Turkey Trot 5k later this month with a goal of 24:00. Were happy to announce he already reached his goal and more several weeks in advance at the Run by the Bay 5k in Duxbury, MA. The 60-year-old from Hingham, MA won his age group and finished 17th overall in 22:58. [Full Results]

This isn’t Bradley’s first time running under the influence. He set a half marathon pr back in April too!