Run to the Top Podcast | The Ultimate Guide to Running – Details, episodes & analysis

Welcome back to Run to the Top! After a year-long break, we're back with a new format, a new permanent co-host in Coach Sara, and a lineup of new segments designed to make this show more interactive and more useful for your training.

Most runners start fall marathon training by adding miles. The intention is right, but the execution goes wrong immediately: their "easy" runs land in the gray zone, which means every mile costs more recovery than it should.

A study of 119,000 marathon runners found that the fastest finishers weren't training harder. They were running easier, more often.

Today's show covers:

• Why we've been away and what's new with the show
• What easy pace actually means, with real numbers and a 3-test diagnostic you can use today
• The science behind why slow running builds a bigger aerobic engine than moderate running
• 5 specific costs of running your easy days too fast, and how the damage compounds over a training cycle
• A coaching case study: fixing a masters runner whose easy pace was 30 seconds off marathon goal pace

If you're kicking off a fall marathon cycle right now, this is the single most impactful adjustment you can make in week 1. Get this right and the next 16 weeks go better. Get it wrong and you'll spend the cycle fighting fatigue you created on day one.

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Fighting the effects of aging is something I've become more and more passionate about as I push closer to 50. Whether it's improving recovery or maintaining energy levels so I can play with my kids, I am always on the lookout for ways to feel better.

That's why I started taking Blueprint's Longevity Mix a few months ago. The founder is Bryan Johnson, the tech entrepreneur who is constantly experimenting on himself to fight the effects of aging. While some of the things he does may be a little crazy, I appreciate his science-first, research-backed approach.

Most importantly, he's not just trusting the studies, but testing everything himself and tracking biomarkers, publishing the data publicly, and refining everything based on the results.

It's specifically formulated with scientifically-backed ingredients shown to support energy, cognitive performance, mood, focus, sleep, cellular resilience, and healthy aging. Science-backed, precision-dosed, no BS.

For a limited time only, new customers get 20% off + free shipping at blueprint.bryanjohnson.com by using code RTTT at checkout.

If you've been on the fence about creatine, or you tried powder before and dealt with stomach issues, this is worth a look. Creatine is one of the most well-researched supplements out there. It improves muscle recovery, supports bone mineral density, and recent research shows real benefits for endurance athletes, not just sprinters and lifters.

The challenge is getting enough through diet alone — you'd need to eat about 2 pounds of raw beef every day. MAS Edge created a creatine gummy with micronized creatine monohydrate, formulated for endurance athletes. No powder, no stomach issues, just 3 to 5 grams a day consistently.

Head to masedge.com/creatine to check it out.

Pretty much every runner deals with injury setbacks. The silver lining is that the recovery process can teach many important lessons.

Coach Andie Cozzarelli joins us on the show to chat about her own injury setbacks and what you can learn from the recovery process.

This is a special episode because after 13 amazing years, this will be the last episode of Run to the Top. If you're a longtime listener, thank you for your support and we look forward to bringing you more great training content through the RunnersConnect blog and newsletter.

Connect, Comment, Community

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This week's show brought to you by:

Ketone-IQ

You may have read a lot the last few years about the benefits of ketones for endurance performance, such as mitochondrial efficiency and glycogen sparing.

Your body uses ketones for energy typically during fasting, long periods of exercise, or when you don't have as many carbohydrates.

The problem is that you typically need to severely reduce your carbohydrate intake in order to take advantage of them, which is difficult to sustain, even for the most dedicated runner.

But, thanks to Ketone-IQ you quickly deliver ketones to your bloodstream, putting you into ketosis within minutes without the need to fast, restrict calories or carbs, or exercise away your glycogen stores.

And the academic literature on the effectiveness of ketones for running performance is overwhelming. 

For example, a 2021 study demonstrated that the ingestion of ketones improved mitochondrial efficiency by 7% and 2019 study concluded that using ketones significantly enhanced endurance performance while minimizing overtraining.

If you want to see more of the research, head to ketone.com/RTTT

Plus, for a limited time you can save 30% off your first subscription order & receive a free six pack of Ketone-IQ by going ketone.com/RTTT. That's K-E-T-O-N-E dot com slash RTTT.

MAS NAD+ for Runners

Did you know that by Age 40, your NAD+ levels can be half of what they were at 20? And they only go downhill from there.

This is important because lower NAD+ levels have been shown in research to impact some of the hallmarks of aging such as reduced muscle strength, lower mitochondrial performance and overall energy.

But, just because NAD+ levels decline with age doesn't mean you have to accept it.

NAD+ from MAS Edge is a groundbreaking formula that can increase your NAD+ levels by 67%.

Their unique formula enhances absorption by 71% and increases uptake and utilization in the body by 167% compared to generic NAD+ supplements.

This means you can slow muscle loss, improve recovery, increase your energy levels, and fight aging at the cellular level.

You can check out the results yourself at masedge.com/nad. Plus, runnersconnect fans will automatically save 20% on any purchase.

If you're ready to fight all the typical signs of aging and feel a decade younger, this is no-brainer.

Just about every runner has made the mistake of going too fast on a recovery run and paid the price. There's a lot of things that we know we should do as runners and still get them wrong. 

Coach Jeff brings his years of coaching experience to the show to share why runners make these 5 easy to fix mistakes:

• Overdoing recovery runs
• Ineffective strength training
• Rationalizing not having enough time
• Running through injury
• Eating the wrong fuel before and after training

You might think this list looks basic, and you'd be right. Even veteran runners screw up the easy stuff sometimes and fixing them can help you to make massive performance gains.

Marathon training is hard, so don't screw up the easy stuff. 

Training Pace Calculator: https://runnersconnect.net/long-and-easy-run-pace/

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This week's show brought to you by:

MAS Iron

Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. 

Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance.

The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize.

In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed.

But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance.

By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market.

In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%.

Check out the research and the results for yourself at masedge.com/iron.

Runnersconnect fans will automatically save 20% on any purchase.

Previnex Joint Health Plus

Joint Health Plus from Previnex is clinically proven to reduce joint pain, joint stiffness,and improve joint flexibility in 7-10 days. 

In fact, it is clinically proven to be up to 5 times more beneficial than glucosamine and chondroitin alone or in combination.

I saw immediate results when I started using Joint Health Plus and that's why I reached out to Previnex to see if we could put together an offer for you guys.

If you're suffering from joint pain or simply want to get a jump start on protecting your joint health as you get older, head to runnersconnect.net/joint and use the code RTTT15 to save 15% on your first order.

Earlier in September we released a Boston Marathon special about qualifying for this iconic race. In today's show, we're giving you our expert tips on how to train for the Boston Marathon or any other marathon you might have planned this spring.

As this episode airs, we're now about 4 months out from the Boston marathon which is the perfect time to start your training in order to make sure you're in the best shape possible for race day. Boston is a challenging course with lots of hills. If you managed to qualify, you'll want to make sure you're prepared for the specific challenges of this race. And, if you're running a different race, then these same training strategies will give you the preparation to tackle just about any marathon course with confidence.

In today's show we'll be covering training topics including:

• Why this is the perfect time to start your spring marathon training
• How to incorporate hill training into your plan
• How to manage tough weather conditions in training and on race day
• And we'll break down how your plan might change at different stages of training

Strength Workouts for the Boston Marathon

Key Workouts for Boston

How to Incorporate Hills in Training

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This week's show brought to you by:

Oladance

Looking for a perfect Christmas gift? Oladance Wearable Stereo is your top pick! Get superior sound and maximum comfort while staying aware of your surroundings for a safe outdoor run.

The unique open-ear-design of Oladance allows you to listen to your favorite music when running, yet still hear your surroundings to keep you safe. 

What surprised me is that, unlike bone conduction headphones, their open-ear-design and multi-support design mean your ears will never get tired or fatigued, even after 2 hours or more of listening. 

Also, the dynamic driver the earbuds uses is 3x bigger than most headphones, which allows them to deliver superior sound. The 19-hour long-lasting battery can last for your whole day usage. The multipoint connectivity can allow you to seamlessly switch between devices and satisfy your multi-tasking demand.

Just visit oladance.com/RunnersConnect and use the code RTTT to get 20% off on oladance OWS2. Grab yourself the best Christmas gift now!

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase. 

Martinus Evans' doctor told him that he needed to lose weight, but also that he couldn't run. Martinus felt otherwise. He said he was going to start training for a marathon. The rest is history. 

Over the past few years, Martinus wrote a book called the "Slow AF Run Club", has built an impressive like-minded running community that supports non-traditional runners in larger bodies and has appeared on podcasts like this one and major events across the running world to share his message and vision for growing the running community. In this episode, we talk about:

• his entry point into the running community and what kept him inspired in the early days
• why running is not necessarily a weight loss journey for larger-bodied runners
• whether the running community is becoming less intimidating to enter into
• advice for runners struggling with doubt and insecurity when it comes to their athletic abilities
• how to cope with the pressure to be faster and achieve personal bests
• lessons learned from building a running community for slower runners

No matter your perspective on the running community, I think you will find this to be an interesting and thought-provoking conversation!

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This week's show brought to you by:

BiOptimizers

Beat the stress of the holiday season with stress guardian from BiOptimizers. It's packed with a blend of 14 adaptogenic herbs that help to regulate your stress response naturally. 

With daily use, Stress Guardian becomes your personal shield against seasonal tension, enhancing both your mental and physical well-being. 

To get a head start on your holiday stress, visit stressguardian.com/runtothetop and use promo code RUN10 for 10% off your first order. 

BIOptimizers is so confident in their products that they offer a risk-free 365-day money-back guarantee.

Land Rover

You're up for any challenge that comes your way. The Defender 110 is, too. 

The iconic vehicle has been reimagined for twenty-first century adventure, and its unparalleled off-road ability, as well as its robust interior, are invaluable whether you're headed towards uncharted territory, or just a weekend of exploration. 

The Defender 110 tackles challenging surroundings with absolute confidence. The SUV conveys strength outside and in, featuring peerless technology like an intuitive driver display and an award-winning infotainment system to keep you connected no matter where the journey takes you. 

Adventure is unique to everyone, and so is the Defender. Choose from the two-door Defender 90, the four-door Defender 110, or the larger Defender 130 with the ability to seat up to 8 passengers — you'll find uncompromising performance in all three. 

Pack up and go even further with the Defender 110. Learn more at LandroverUSA.com/defender

LMNT

Did you know that you're likely to sweat as much, if not more, in the winter than in the summer?

That's because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it's harder to notice. But, taking in fluids during or after runs in the winter isn't as easy as it is in the summer.

That's why I love the chocolate medley LMNT. If you're looking for the most effectively dosed electrolyte drink for runners, check out LMNT. It's loaded with everything you need to replenish your electrolyte balance and you can get a free sample pack by going to drinkLMNT.com/runnersconnect

It takes a lot of hard work and talent to become a professional runner or coach but even the best of us make mistakes. In this episode, our expert team from RunnersConnect are sharing their biggest running mistakes so you can learn to avoid making the same ones.

Training for a big goal can be overwhelming but RunnersConnect is built on the idea of community and of bringing runners together to learn from each other to progress as athletes. We've all had bad workouts or messed up fuelling in a race or long run. Our coaches are no exception, so as they share their own biggest training mistakes we hope you'll learn lots while maybe even getting a laugh or two.

I'm excited to hear from the RC team so with that I'll hand it off to Cory to introduce our panel for the day.

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This week's show brought to you by:

Dri Seats

If you're tired of sweaty, smelly and stained seats after your runs then you have to check out the car seat covers made specifically for runners from driseats.

DriSeats waterproof seat covers are designed specifically for runners. Unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots.

Plus, they are super easy to slide over your seat so it's ready in seconds and they are machine washable so they are easy to clean and be ready for your next run.

You can head to driseats.com and use code RC20 to get 20% off first order

Lagoon

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

Their sleep quiz pairs you with the perfect pillow for you based on sleep position, body size and more.

And the data on sleep improvement isn't only from research papers. Using her whoop device, US Olympic Trials marathon qualifier Caitlin Keen saw her deep, restorative sleep increase by 52 minutes when she switched to a Lagoon pillow.  

If you want to see the dramatic affect a pillow designed just for you can be, head to lagoonsleep.com/top 

Then take their awesome 2 minute sleep quiz that matches you with the Lagoon pillow that's perfect for you. Plus, if you use the code TOP at checkout, you'll also save 15% off your purchase. 

Are you feeling the burnout from your runs? Ready to harness effective strategies for enduring creativity and commitment to your running? 

Lately, I've been feeling and thinking all of this and that's what inspired me to reach out to Mike Schnaidt, a seasoned designer and marathon runner whose recent book, "Creative Endurance" outlines a series of ideas and methods you can deploy to reignite or keep your imagination, spirit, and sense of innovation or breakthrough flowing. 

If you haven't read the book yet, this conversation is designed to have a similar effect - equipping you with mindset tools to help power you through any challenging situation in your running journey.

Specifically, Mike and I talk about:

• the inspiration behind "Creative Endurance" and what led him to write a book that in parts reflects on the intersection of creativity and endurance sports?
• the connection between physical activity and creative thinking and how exactly endurance sports foster creativity
• stories and insights from high-profile people that illustrate the power of creativity in athletic breakthroughs 
• practical tips and exercises from the book that listeners can implement to boost their creativity in running

And much more. Think of "Creative Endurance" as a unique guide to achieving your running goals and thriving in your running journey without compromising your well-being. 

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This week's show brought to you by:

Timeline

Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria, so every cell in your body has the energy to do its job and keep you healthy and functioning right. 

Mitopure comes in powder form to mix into your favorite smoothie or softgels to make them easy to take. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. 

Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.

BiOptimizers

Beat the stress of the holiday season with stress guardian from BiOptimizers. It's packed with a blend of 14 adaptogenic herbs that help to regulate your stress response naturally. 

With daily use, Stress Guardian becomes your personal shield against seasonal tension, enhancing both your mental and physical well-being. 

To get a head start on your holiday stress, visit stressguardian.com/runtothetop and use promo code RUN10 for 10% off your first order. 

BIOptimizers is so confident in their products that they offer a risk-free 365-day money-back guarantee.

Land Rover

You're up for any challenge that comes your way. The Defender 110 is, too. 

The iconic vehicle has been reimagined for twenty-first century adventure, and its unparalleled off-road ability, as well as its robust interior, are invaluable whether you're headed towards uncharted territory, or just a weekend of exploration. 

The Defender 110 tackles challenging surroundings with absolute confidence. The SUV conveys strength outside and in, featuring peerless technology like an intuitive driver display and an award-winning infotainment system to keep you connected no matter where the journey takes you. 

Adventure is unique to everyone, and so is the Defender. Choose from the two-door Defender 90, the four-door Defender 110, or the larger Defender 130 with the ability to seat up to 8 passengers — you'll find uncompromising performance in all three. 

Pack up and go even further with the Defender 110. Learn more at LandroverUSA.com/defender

With budgets tight around the holidays, Coach Michael shares 5 of his best tips to help you save on your running. 

You'll learn how to…

• Make your own gels
• Save on your running shoes
• Meal prep that actually works
• Find and save on races
• Train smarter on a budget.

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This week's show brought to you by:

Red Tonik

Adding a red's super food supplement to your diet is not only a great way to round out your nutrition and ensure you have a sufficient intake of red-pigmented plants and the types of vitamins, minerals, and antioxidants found in them, but also a way to boost nitric oxide levels, which have been shown to benefit endurance performance.

But, most reds supplements list dozens of ingredients that don't have any evidence to support them or under dose the ones that do using proprietary blends.

Red Tonik is different.

They list the exact dosages of every ingredient and only include those with actual scientific evidence that support their effectiveness. 

Because of this, their reds tonik is the absolute best reds supplement for runners. The research shows you'll improve endurance, recovery, and overall health.

Check out the research yourself at runnersconnect.net/reds. They even have a 365 day money back guarantee if you try them and don't feel a difference in your training.

Land Rover

You're up for any challenge that comes your way. The Defender 110 is, too. 

The iconic vehicle has been reimagined for twenty-first century adventure, and its unparalleled off-road ability, as well as its robust interior, are invaluable whether you're headed towards uncharted territory, or just a weekend of exploration. 

The Defender 110 tackles challenging surroundings with absolute confidence. The SUV conveys strength outside and in, featuring peerless technology like an intuitive driver display and an award-winning infotainment system to keep you connected no matter where the journey takes you. 

Adventure is unique to everyone, and so is the Defender. Choose from the two-door Defender 90, the four-door Defender 110, or the larger Defender 130 with the ability to seat up to 8 passengers — you'll find uncompromising performance in all three. 

Pack up and go even further with the Defender 110. Learn more at LandroverUSA.com/defender

Nutritional supplementation can play an important role in any runner's lifestyle, but it's oftentimes hard to separate fact from fiction when determining what to use, why to use it, and how much you should be taking.

Here to make sense of some of our questions in this space is David Block from Previnex. From his career-long exposure to the supplement and wellness spaces, David shares insights on how certain supplements contribute to health and longevity. 

Specifically, we explore

• the concept of clinically differentiated supplements and what's required to set new standards in a previously predatory industry
• the truths about loose supplement regulations and the necessity of these supplements in our diets
• how to interpret supplement labeling and understand product quality and integrity 
• what commitment to uncompromised supplement creation, specializing in joint, immune, and gut health looks like 
• other valuable insights into optimizing overall health beyond just supplement consumption. 

This episode is a must-listen for anyone seeking a holistic approach to well-being.

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This week's show brought to you by:

LMNT

Did you know that you're likely to sweat as much, if not more, in the winter than in the summer?

That's because we often wear such warm clothes to start our runs, which leads to more sweating towards the end. Plus, the sweat gets absorbed by our clothes, so it's harder to notice.

Now, you already know that when you sweat, you lose electrolytes, which are essential for your body's best performance. But you've also been told that too much salt is bad for you, so it can get confusing to know what to do.

The truth is that athletes, healthy eaters, and heavy sweaters all need more sodium and just about everyone needs more potassium in their diet and we don't need a bunch of sugar and artificial junk along the way. 

Element is the hydration solution designed with athletes and everyone who sweats in mind. Element comes in lots of salty flavors that even the saltiest sweaters will love, such as citrus, raspberry, and orange. It even comes unflavored for those who prefer the clean, salty taste.

That's why we recommend all runners check out Element this winter. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial.

Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.

To claim this exclusive deal you must go to drinkLMNT.com/runnersconnect. 

Land Rover

You're up for any challenge that comes your way. The Defender 110 is, too. 

The iconic vehicle has been reimagined for twenty-first century adventure, and its unparalleled off-road ability, as well as its robust interior, are invaluable whether you're headed towards uncharted territory, or just a weekend of exploration. 

The Defender 110 tackles challenging surroundings with absolute confidence. The SUV conveys strength outside and in, featuring peerless technology like an intuitive driver display and an award-winning infotainment system to keep you connected no matter where the journey takes you. 

Adventure is unique to everyone, and so is the Defender. Choose from the two-door Defender 90, the four-door Defender 110, or the larger Defender 130 with the ability to seat up to 8 passengers — you'll find uncompromising performance in all three. 

Pack up and go even further with the Defender 110. Learn more at LandroverUSA.com/defender

Welcome to a special edition of the Run to the Top podcast where we're turning the tables and hearing from athletes like you who are accomplishing incredible things with their running! We're calling it RC spotlight and today's episode is all about a runner with an incredible story defying age and expectations. 

His name is Kumar Rao and competing in the 70+ age category, he's been smashing records in everything from the 5k up to the marathon. Over the course of this episode you'll hear from Kumar and his coach Alex Ostberg about these amazing accomplishments including:

• How Kumar trains to perform at a high level as a masters athlete
• The lessons he has learned while preparing for these races
• What inspired Kumar to pick up running including his future goals in the sport
• And we'll even chat about what other runners can learn from his amazing story

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• RunnersConnect Facebook page
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This week's show brought to you by:

Lagoon

One of the best gifts you can give yourself or any runner you know this holiday season is the gift of better sleep.

Just like running in the proper footwear, countless research studies have shown that pillow selection can have a dramatic impact on sleep quality.

Studies have shown that selecting a pillow based on your sleep position can dramatically improved sleep quality and reduced spinal pain.

Additionally, pillow firmness and height also had positive impacts on sleep quality when adjusted for sleep position and the subject's height.

That's why we love the pillows designed by Lagoon.

Lagoon specializes in making pillows designed specifically for runners and athletes to help them optimize their sleep and recovery.

And right now they have an amazing set of Black Friday deals. You can save $20 on any pillow, or bundle and save 25% off a performance pack or save a whopping $120 if you purchase two pillows (one for you and one for your running spouse or friend).

Just head to lagoonsleep.com/top to check out al the awesome deals.

DriSeats

Another awesome gift to yourself or the running friend in your life are driseats seat covers, especially if you run a lot of trails or drive to a lot of your runs.

DriSeats waterproof seat covers are designed specifically for runners because they keep snow, mud, and sweat off your seats and unlike towels, they are 100% waterproof and easily fit over your entire seat so you don't have any missed spots.

Driseats covers will fit any bucket seat; from Trucks and SUVs to compact cars and on leather, vinyl, and fabric seats.

If you're tired of dirty, wet and stained seats after your runs, these are a must have.

To make this even more of a no-brainer, their current black Friday deal is buy one and get one 50% off – perfect so you can get one for you and your favorite running passenger.

Just head to driseats.com to take advantage of this deal.

RunnersConnect

And finally, don't miss out on the chance to gift yourself a new personal best in 2024 now that our custom 16-week training plans are 30% off.

We can write the plan for any race distance, write them in miles or kilometers, and you can start the plan anytime – so you can purchase now and use for any spring or fall race.

Just head to runnersconnect.net/black to check out all the details and save 30% for the next few days.