Journal

Congratulations on qualifying for the Boston Marathon! This training plan is designed for individuals who have been previously training and are looking to tune-up for the final 8 weeks of...

This 5K training plan is designed for individuals who have been previously participating in regular exercise and are looking to take their running to the next level. This plan implements...

Return-to-Run Protocol Created by Caitlin Alexander, PT, DPT, CAFS The Return-to-Running Protocol should be initiated once given clearance by MD/PT.  Walk-to-Run Progression The Walk-to-Run Progression is outlined below in phases....

You know the feeling... You're in the middle of a race or workout and a small but significant hill suddenly appears. You can't go around it. The only way is...

The treadmill serves as a great training tool to control the exact intensity you need in the moment. One thing that is rarely practiced in training that happens more often...

Welcome back to the LEVER Movement blog! In this edition we’re going to take a look at a 2017 study by Hambly, Poomsalood, and Mundy. The purpose of the study...

To run a good half marathon you have to be comfortable settling into a rhythm, but also comfortable pushing into uncomfortable territory in the closing stretches of the race.This workout...

The treadmill offers a great opportunity to not only practice specific paces, but also slightly increase speeds during an interval. Today's workout focuses on both of these key points to...

For this week we'll be running a "Wave Tempo" to practice your ability at running faster than threshold with sections slightly below threshold. This helps you get more comfortable with...

To run a faster 5k you'll inevitably have to do some 5k paced work in training. Fortunately, this workout takes advantage of decreasing interval length alongside decreasing recovery to get...

Get faster with this quick speed based workout! The 5:00 Speed Pyramid is a short but sweet workout to help you get comfortable with the uncomfortable. Warm Up We will...

Progression runs are a reliable, efficient, and engaging style of workout to incorporate into your workout routine. The 30:00 Progression Workout is a great starting workout to incorporate and build...

In this edition of the LEVER Movement blog we’re going to take a look at a 2021 study by Megan Wagner and Kevin D Dames on incline running with Body...

In this LEVER Movement blog we’re going to take a closer look at a research study regarding the “Effect of speed and gradient on plantar force…” A 2021 Study by...

Marathon Specific Progression The general structure you can expect is a workout description including warm up, workout, and cool down. We will give workouts assuming you'll be running on the...