Coach's Corner

Expert tips, training insights, and coaching wisdom to help you become a better runner. Check back regularly for fresh content!

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Runner Resource Library

Browse coaching content by category. Each section includes videos, practical topics, and room for future deep-dive articles.

Training

Weekly structure, smart progression, and practical guidance for race-ready consistency.

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Community & Racing

Race strategy, event-day confidence, and stories from the TJ's Running community.

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Strength & Recovery

Training durability, injury prevention, and body-care habits that support consistency.

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Mindset & Education

Mental approach, training principles, and practical lessons to run smarter.

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Library Category

Training

Progression Planning
VIDEO

Variability In Training

Build stronger fitness by mixing effort levels and adapting training stress week to week.

ARTICLE

Core

3-4 rounds, or 30 sec on / 30 sec rest:

  • Elbow plank
  • Reverse plank
  • Leg raises
  • Deadbugs
  • Hip bridges
  • Runner side plank each side

Focused on stability, posture, and injury-resistant running form.

ARTICLE

Upper Body

3-4 rounds of 10 reps each round:

  • Dumbbell chest press / push ups
  • Bent over row
  • Laying down dumbbell chest fly
  • Tricep kickbacks
  • Bicep curls
  • Shoulder press
  • Front raises

Builds arm drive and postural strength for better running efficiency.

ARTICLE

Lower Body

3-4 rounds, 10 reps each:

  • Squats
  • Good mornings
  • Reverse lunges (10 each side)
  • Side lunges (10 each side)
  • Calf raises

Targets power, balance, and durability for stronger race-day legs.

ARTICLE

Treadmill Incline Walking for Walkers 💜

Walkers, this one's for you! When the weather isn't cooperating or life keeps you indoors, the treadmill is a fantastic way to keep building your fitness. Don't underestimate incline walking—it can make a huge difference in your outdoor walking.

Walking hills on the treadmill helps:

  • Build stronger glutes, hamstrings, calves, and core.
  • Improve cardiovascular endurance.
  • Teach you to control your effort and pace so you're not exhausted when you encounter hills outside.
  • Make flat roads feel easier and help you become a stronger, more confident walker.

Remember, you don't have to use the exact speeds listed below. Adjust the pace so you're challenged but still able to maintain good walking form.

Day 1 – Steady Incline (Base Building)

35–45 minutes

  • Comfortable walking pace
  • Incline: 5–8%

Focus: Build endurance and get comfortable maintaining effort.

Day 2 – Hill Intervals

30–40 minutes

Warm-up:

  • 5 minutes easy at 2% incline

Workout (6–8 rounds):

  • 2 minutes at 8–12% incline
  • 2 minutes at 3–4% incline for recovery

Cool-down:

  • 5 minutes easy

Focus: Build strength while teaching your body to recover after climbing.

Day 3 – Long Walk

45–60 minutes

  • Moderate pace
  • Incline: 4–6%

Optional: Every 10 minutes, increase to 8% for 2 minutes.

Focus: Time on your feet and endurance.

Day 4 – Power Hike

30–40 minutes

  • Incline: 10–15%

Repeat:

  • 5 minutes moderate
  • 3 minutes challenging incline
  • 2 minutes easier incline

Focus: Build leg strength and prepare for hills outdoors.

Day 5 – Progressive Climb

30–40 minutes

Increase the incline every 5 minutes:

  • 2%
  • 4%
  • 6%
  • 8%
  • 10%

Then gradually bring it back down to cool off.

Focus: Learn how to pace yourself as the effort increases—this translates directly to walking outside.

A few reminders:

  • ✔️ Consistency beats perfection.
  • ✔️ Try not to hold onto the handrails unless you need them for balance.
  • ✔️ Stand tall with a slight forward lean from your ankles, not your waist.
  • ✔️ Strength training 2–3 days a week will make you an even stronger walker.
  • ✔️ Keep moving throughout the day and aim for 7,000–10,000+ total steps.

Every hill you conquer on the treadmill is preparing you for the next hill outside. Trust the process—you'll notice your outdoor walks becoming easier, your pace becoming more consistent, and your confidence growing with every step. 💜👟

If you have any questions, reach out to Ashely or Tony.

Library Category

Community & Racing

Racing Tips Community Stories
VIDEO

How to Pace a Race

Learn how to start controlled, manage effort, and finish strong on race day.

ARTICLE

Race Week Checklist

A simple pre-race framework covering hydration, rest, fueling, and pacing reminders for race morning.

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Library Category

Strength & Recovery

Durability Injury Prevention
RECOVERY VIDEO

Recovery Session 1

Coach-led recovery guidance to help you reset and feel better between hard efforts.

RECOVERY VIDEO

Recovery Session 2

A second recovery-focused routine you can use after workouts or on easy days.

Library Category

Mindset & Education

Breathing Mental Skills
VIDEO

How to Breathe When You Run

A practical approach to breathing rhythm to stay relaxed and efficient as pace increases.

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