Major milestone:
Even though I couldn’t run outside, I could still run inside. My house is kind of step up like a track, so I can get quite a few miles in. My milestone is ongoing. Keeping up with the schedule and staying as healthy as possible. 
What is the secret to your success?
I would say my secret to success is I don’t give up easy. There is also determination, positive attitude and support from my family, especially my husband.
What is the biggest obstacle to reaching your goals and how do you get over it?
My biggest obstacle is sticking to the schedule and keeping up with a job, housework, etc. If I am really not in the mood to work out, I take a day off. Getting right back to it the next day can also be another motivator. Even if I don’t run all the assigned miles, I at least get some in. Walk breaks also help to keep me motivated and on track.
What is the most rewarding part of training?
Most rewarding part of training is finishing a run, keeping blood pressure and weight under control.
What advice would you give to other members of the Runcoach community?
Keep trying! It usually takes me about 3 weeks to see progress. Of course, that is sticking to the schedule more often than not.
It is okay to take a day off once in a while, especially if you don’t feel well or need sleep.
There are also different kinds of workouts, like bike, swim, yoga, pilates, strength training.
Anything else you would like to share?
I really like the quote “You get more compliments for working out than sleeping in!"
What feedback would you offer the Runcoach experience?
I really like the flexibility on the website. The schedule tells me what activity is scheduled, but I can also change it. It also lets me know if I am on track with mileage and XT workouts.
Major milestone:
I had an injury, then covid struck, I was honestly beginning to worry about making it to the start line of Marine Corps Marathon! With the help of Coach Rosie keeping me on track, I had a 50 min. 16 second MCM PR! 
What is the secret to your success?
Trust your coach and trust the training, being willing to adjust and pivot, and don't be afraid to eat! I had to fuel my body more and know it's ok to actually run less and allow my body to recover. I would be ok!
What is the biggest obstacle to reaching your goals and how do you get over it?
The biggest obstacle was getting out of my head and believing that I needed to trust my body, even at the age of 53 I can do hard things while having FUN!
What is the most rewarding part of training?
For me the TRAINING IS FUN. I like the different assignments but also being willing to pivot and adjust. The communication between Coach Rosie and myself was always working together well.
What advice would you give to other members of the Runcoach community?
Have fun and enjoy the experience. It won't be perfect but if you're willing to pivot and adjust, trust your coach, everything will work out for your race!
Anything else you would like to share?
I've been with the program for years now. There's a reason. It works. Why change sometimes that works?
We’re excited to announce that Runcoach will be partnering with the World Athletics Road Running Championships San Diego – 25, September 26-28!
This is your chance to join the world's best runners as they compete for the title of World Champion - and, with our coaching services, you'll be well-prepared to take on the challenge!
Race Schedule:
With Runcoach by your side, you’ll receive personalized training plans and expert coaching to help you reach your goals for one, two, or all three race distances over the championship weekend!
Register today to take advantage of special early registration pricing. Use Promo Code = Runcoach for a discount until November 30, 2024. Can't make it to San Diego in 2025? You can still participate by registering for one of the Virtual Races!
Don’t miss out on this awesome opportunity to elevate your performance with Runcoach and be part of an unforgettable event.
Major milestone:
I was able to run a marathon 33 minutes faster than my personal best. And it’s all because of the coaching app.
What is the secret to your success? 
I am terrible at planning and sticking to a strict run schedule. This year I trusted the coach and made sure to follow what he said and just that alone made all the difference.
What is the biggest obstacle to reaching your goals and how do you get over it?
My biggest obstacle was scheduling runs and not knowing what distances my long runs should be. The coach app helped me know that this weekend I would need to run so much and that I should take rest days. I didn’t want to over do it so I made sure to never go over the mileage too much.
What is the most rewarding part of training?
Honestly, the rewarding part was getting all new personal records at almost every run. The most rewarding part was when I was running my marathon I realized I was much better prepared this time, and when I realized I was so close to getting a sub 4 hour marathon (I was over by 33 seconds and I know exactly where those seconds were). Nothing felt better than crossing the finish line knowing I trained for this and it was all worth it
What advice would you give to other members of the Runcoach community?
Trust the coaches. They absolutely know what they are doing and it shows. I used the Runcoach app twice now. The first time I didn’t fully listen to it. The second time I did and it helped more than I could have hoped for.
Anything else you would like to share?
I registered for the app at the middle of training for a marathon. I realized I was a month behind in my training and I needed guidance. I registered and explained to coach Tom all the different runs I had and my concern that I was behind in my long run distances. Coach Tom immediately adjusted my runs, it was intimidating that I had to start my long runs at 12 miles that weekend but I knew I could do it and with each long run and each daily run I felt more and more confident in my running abilities. I will definitely be using the coach app again next year!
Major milestone:
Age 51: Baltimore Half Marathon, goal 2:30:00, chip time 2:28:57. First race in almost 10 years! Also, very first race over 10k that I did not walk a single step!
What is the secret to your success? 
Coach Tom, and sticking to the plan. I didn't miss a single workout, which was so easy with Coach Tom guiding me the whole way!
What is the biggest obstacle to reaching your goals and how do you get over it?
I wasn't a morning runner, but I work late so I had to make myself get up and go early, often before daylight. Totally worth it though!
What is the most rewarding part of training?
Watching the paces drop, and knowing I can continue to get faster into my 50s and beyond!
What advice would you give to other members of the Runcoach community?
Listen to your coach! They know what they are doing, and are amazing!
Anything else you would like to share?
I am running a 10k in 3 weeks, and even though I told myself I would never run another full marathon after my last 2 were close to 6 hours, I signed up for a race in April and I am dying to start training for it.
What feedback would you offer on the Runcoach experience?
This is the best training program/coach I have ever had! Could not be more happy!
As fall brings cooler weather and exciting races, runners often ramp up their training. But while increasing mileage is key, rest days are just as important to staying strong and injury-free. Understanding the role of rest days can be a game-changer. So, what exactly are the benefits of incorporating rest days into your schedule? Here are some points to consider:
Rest Days Aid in Muscle Repair
Recovery days allow your muscles to repair and rebuild, making you stronger for future runs. 
Prevent Fatigue and Injury
Skipping rest can lead to burnout and injuries, hindering your progress.
Frequency of Rest Days
While every athlete is different, 1-2 rest days per week is a good baseline. Listen to your body - take more rest if you’re sore or overly tired.
Active Recovery Options
On rest days, you can consider low-impact activities like walking or yoga to promote blood flow without strain
Rest in the Taper
As race day approaches, rest becomes essential to allow your body to recover and perform at its best.
Post-Race Recovery
After the race, give yourself time to rest before resuming training to avoid injury.
Rest is Part of Progress
Rest days are not a setback; they are a vital component of a successful training plan.
Rest Promotes Super Compensation
This is when you observe a number of physiological benefits from the stress of training such as increased heart stroke volume, improved blood chemistry, pervasive capillarization, other cellular adaptations. In other words, after you stress the body with workouts and long runs it is in recovery where your body says “I have to build myself up for the next run”.
By balancing rest and training, you’ll stay injury-free and strong, setting yourself up for success on race day.
Major milestone:
First Marathon at 40+!! Non-runner. Goal - sub-5 Actual- 4:52:44. Mind blown!! My half PR- 2:08:23! Simply stoked!
What is the secret to your success?
Consistency, patience, and grit!!
What is the most rewarding part of training?
Keeping on target range per Runcoach!! Absolutely fantastic plan! Cally you go girl!!
What advice would you give to other members of the Runcoach community?
Discipline, go easy on days you can’t control.
Anything else you would like to share?
Just immensely grateful for the most realistic and reasonable plan. Awesome job Runcoach!
What feedback would you offer on the Runcoach experience?
Fantastic!! Made my dream come true and with a mind-blowing pace! I acknowledge I am not Kipchoge but definitely more than that! I am a full time professional, mom of two elementary school kids. And yet I did this! Super proud of myself and the running community. My husband played a very supportive role. Just super thankful.
Major milestone:
Recently ran sub 5:00 in the mile for the 38th consecutive year.
What is the secret to your success?
Commitment to do something every day. Writing each workout in a training log. Having a goal to chase.
What is the biggest obstacle to reaching your goals and how do you get over it?
Sleep. Staying healthy. Cannot take as many hits as I used to. Have to train smarter. Listen to my body. Incorporate cross training (i.e. bike).
What is the most rewarding part of training?
I still love the feeling of hitting exhaustion after crushing a tough workout. The level of satisfaction on the cool down is still magical. It still feels amazing hitting it each year.
What advice would you give to other members of the Runcoach community?
Stay consistent. Set a goal and go after it. Sacrifice for the goal.
Anything else you would like to share?
Set a goal or a number of goals and let people know what you are doing. I have people asking me often how I am doing on cracking 5 mins. It keeps me honest and focused. Dont be afraid of having a crazy aggressive goal. But have achieveable mini-goals along the way so you feel success and stay motivated.
What feedback would you offer on the Runcoach experience?
Trust the training.
Running in the summer heat requires you to pay extra attention to your hydration strategy. To help you maintain your energy levels, we've rounded up some of our favorite products:
1. Nuun Sport Electrolyte Tablets
NUUN tablets are a convenient way to ensure you're getting electrolytes without excess sugar. They dissolve easily in water to provide a quick and delicious solution.
Coaches favorite flavors: Strawberry Lemonade, Tri-Berry
How to use: Drop one tablet in 16 ounces of water. Ideal for drinking during or after your run.
2. Skratch Labs Sport Hydration Mix
Skratch Labs prides itself on using real fruit for flavoring, ensuring a natural and refreshing taste. This hydration mix balances electrolytes and carbohydrates for optimal hydration and energy.
Coaches favorite flavors: Lemon Lime, Pineapple
How to use: Mix one scoop with 12-16 ounces of water and consume during activity.3. Vital Proteins Hydration + Collagen
This product uniquely combines hydration with collagen peptides, which can support joint health - a great benefit for runners.
Coaches favorite flavors: Lemon Lime, Tropical Blast
How to use: Mix one stick pack with 12-16 ounces of water, ideal for post-run recovery.4. Liquid I.V. Hydration Multiplier
Liquid I.V. offers a range of electrolyte drink mixes for different occasions, such as sugar-free energy, immune support, gut health, and sleep.
Coaches favorite flavors: Cotton Candy, Pina Colada
How to use: Mix one stick with 16 ounces of water and drink as needed for rapid hydration.5. Coconut Water
Coconut water is a natural electrolyte powerhouse, perfect for rehydrating after a long run.
Coaches favorite flavors: VIta Coco Coconut Water - Pineapple, VIta Coco Coconut Water - Mango
How to use: Open and sip! :)
These drink options from trusted brands provide the necessary benefits to keep you running at your best.
Major milestone:
NYC United Half Marathon
What is the secret to your success?
Discipline and routine. Working out the same time everyday with the same cadence week in and week out. Monday speed, Tuesday easy, Saturday long run, etc.
What is the biggest obstacle to reaching your goals and how do you get over it?
To relax, not worrying about missing a workout, or hitting each interval time. Enjoy the process.
What is the most rewarding part of training?
The race!
What advice would you give to other members of the Runcoach community?
Play the long game. Don’t get into race shape in a week. Plan it out, create the routine and give yourself time, and mostly celebrate the small wins.
