Five Advantages of Fartlek Workouts

Every elite runner we know fills their training with fartleks. Here's why you should too. [View in browser](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVSw5nCVVV3Zsc37Cg_3-N5hB-PnmYQ69W8HkgMn30rGXKW58fGnC9kDXFyW5CNPnS2zw6MwW72K1BT54QxD8W8nZlf754hwr3W2D-TTH5J_fGwW2WC3fP3TlWr5W5TX9WR8y_TqfW5nDmxK1mrj1TW2lS_lv3L4XRKW2wB3766QqXT3Vj2wR7508krPVprgDx7bf5DPW8bMK5N2hHmDzVs6TLd1kxH9PV90kWK8pdS7rVsB37q7cp3TZW47X50y81CjDmW3NjQPk8YS4NJW4vBpxg5zB9CTW13Kmj-81SK65N8T8GLSPWsN5W37t7xn5YjjW6W6CqyQ32vLFVgW2fQRVC1JCGnkW3zjGy95GFxtYW2Sw1CC85nDFjW1ZyjZL26KXnhW1vPsLr1vZ0lPW6N6JLn5ml5jQW2lk94_2vYMDDW8bDp8f8pycM2W6Vy9h-9c23tHW6y5yG05CXVQ4N2B57M1z2cFjW2-Y72g5KGgB7Vp1Jkf27N52nW2TQB4w99dm0cW1R0l6-93PhD93fTJ1) [PodiumRunner](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVSw3q3nJV1-WJV7CgNqmW6ttszc3rCVhbW8ZG9gw5t94cMW1D2rJn4-RtzbW64LYlH7YzTQNW5L5Xsq2XJ3HSW1ptXqX6rLsptMGKC_kGdNbSW8dhZrk3D1WYRW8gWl3t7QL_sgW280mPM3vFm0NW8gqBbY1Q2_VVN15sD-5B-gT0W4GRPqY6TqppPW4V1RTX3qBBgwW20kfzV2Qvx5BW20DQqm7JNGZ0W8wtykc49TmGYW5X1s_Z2Dbl5hW8tWpRs6XxJm0W7BPwfz3GD7rrW3wdF0Q8xN7J5N6pmyXWFc7jdW7stDrD48CwjQW1MPdKx2Rtr4C3dDD1) [Follow PodiumRunner Online][Follow PodiumRunner on Facebook](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVSQ3q3n_V1-WJV7Cg-bLW8VG2FH6Ly6n_W2K29gx3xMQ-PW7z3qQh8gSWS6W5wQdtb54ggqdW98FYXZ1JRqg5W8bhxYh7DsHX4W6RBGxg47Lq7lW9h5J2554F24QW5YRLgy4vD3YXVSBnYx7Jt7FdW5cxgPT8MQq7CW6Sdx6s7q0jVZN3T787RM_fghW2rCNK_8VwNK2Vjr1cK8wv5m_W8PBZZL6q0f0XW6rVZ0m3zgjYlW88J71m6k4m5QV1Vk-B3jXQb3W9jgrL38c23HNW6ctp338d44rKN4ngTjmd_v28W1pYJg01jmNNRVqgyb61kHBTtN95NPMw7_f6bVGbqfQ9fH4dZ3dXd1) [Follow PodiumRunner on Instagram](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVSQ3q3n_V1-WJV7CgC4GW57BKzH72yy2vW7HbKR32h8GXkW3L4C3k3b4H-XW7NsTPn7Sq5cLW646VyM89bBBTN5CwmnT5hrmrW3KTxfL7FZxq9W5mnzgr6hG7k5N3FYFhDDm35_W21GmwW45qm2sW22l37D3SNKF7W6KD4Gq5X9ZPzW3TfNjs25KZ0ZVGq23S7hFQhFW42zy8t6dtzHWN3RBQjy4V61qW7SS6sj9bZKp3N95fHHVn7trQW4c_cWG5BSXjgW73nfP74cwwbzW4n7D2-80WYRDW9hmvNt36RmyxW38XG9Y1DJS7vW58MH3r6G6RSKMmT-kd3gXBZW4JKdXl47qvbk34J-1) [Follow PodiumRunner on Twitter](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVSQ3q3n_V1-WJV7CgM0gW6mKgXV38C4hyVZKWqV2p5w43W8Z2ywX33K2HDW2Hnp-R9hn4wkW3t-kC45STJJqVnb4J81czrsgN7yd7XfDJmrCW7zY66-1m1-gXW3rRYCd4HS1B1W81ZYmW5PNzCcW6blsP_95kL6RW23b4nP81XhvrW3P65sL3Sfn71W4t18J65plLCDW42z51c5w79QNW64XB_43rffJmVnb5g_26mqh2W1xH-3q4632J5W1QxLP_7fdzj3VkdJTD2rPQGnW3FkVPs1YkdN4VQwTxX36zM2MW8HcYMy1Nc9SWW75lKC67wK56vW1KYcpN6FRy_4N13Q3MBKJsGs3bK_1) Feel, Flexibility and Fun Before I left for my run this morning I changed the main screen of my watch to lap time. I was headed out to do a fartlek workout, and time was the only metric I needed. I chose a ratio of 3 minutes fast, 1 easy, famously run in Kenyan training camps by the likes of [Eliud Kipchoge](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRk5nCTJV3Zsc37CgLjlVyr76R3pY88JW4fV2K-7tJDMzW41YZb385YXw6N7tbCDm_6gCHW1hzFvK62sGYXMG4RSSzbyNxVV_hKN5KJ1m3W6WK92G2nPf7MN5xBJQD54cw8W3vG7dj8H0lpRW31Dw4D7fDNkmW5HC3_P5F4Qg2W5yPP9C5CJN8_W3xNb4K5_8qyNW39twVp191rn-N7wCTH0SqDxpW7BRmht1Qbg7dW7WD99p21G0FmVzmPjy16B2V8W3sp2zD991TX5W6nfnl53NqVt3W58zWmX1TTkxnN5YJbZFvkB-pW7Fk6b12BdKRLW3N3rMs6KPHg6W1DfNMC4Hv6f6W1-JX571v0PH-W3WkL_T4dymbHW6zg2JD3YbMLZW1mPlYB1YG56NW5t198X7kQKMQW7H5-F79fmd-X3mkm1). I could have easily have picked a fartlek workout from the training of elites [Jake Riley](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRX5nCVhV3Zsc37CgDjDW1G_GFj3fRlJWW8YNlBq7MSDnqMv6nKnGlf-xW5TP9Tw1bHQtrW845mV81DJfRnVZMJfQ78f-nbW7lXxSL2B_ncXW5_tMD64LJShPW4DtV_q4wBnRwW5Q8KHM2zWhtrW5r0jqb8s5WC1W1zdf_k393xNlVq4rl-1Z8JbxVgVsFK5K_cgrW135bS65c9pX7W5JQ26B3T7zQyW8KDz8s6wFvZ8W6xvxzz5KqPD8W6CVR4y3gYRs3W2t78Q05_8xC_W4ljqJ48pDP6MW5t01yG68nmm6N4F5K9JZ2KDMVyqKK94Sw_N3N8yBqjxdmCylW1ZXNmk7g_gZZN83hv3cdWrvYW1G7lkv1M5gRXVBxWLN1FkFb4W4w1K9l62nGHpW78ZSDc1y5SZjW1QV9S23nPh5VN5hk6BfV2zZgW4F9T2d7mJ_kvVpjljj2jpPJ8W59x0Cm4Fd-z531Lq1), [Alicia Monson](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRD5nCT_V3Zsc37CgVCfW106jJZ1RpprpW7NMP_X2QLnv_W76NsZ62mWRBbW1y14Zv89MqFJW5sSJ8K3Y--JpW5KNCGV1_YK_bW2yKSp04ZWhMWW1KQjqr2h8SVKN8WXKfZYGXWkW2DBDLG6qWtkwW53zwtg86PR3pW93K48L7y7_zFW95tVBL8SSxsDVpPvD75xGf73N6py2fTpmNKpVD72v35C9ht4W7kQsQ88PxKdxW9lKfcB1Ff3QnW1XnR5z7g66tjW2l66WF50YpnRN1rv3DhCbB2XW1RwcXZ7tyB1TW2LVxgb18lxQJW4czfgR8GrqMJVzn2nH1H7NkCN5DS8Htq1LqmW6f7ZW-2LKcZ1W5Hv7XK5clZZJW232FJ26h9BrwN1Wc1WWynsXMN8-yMlPzJRjQW4kC8Wk1p-GV4W3w-4lJ66RjCjW4tnHtc75YtlZ39fy1), or [Parker Stinson.](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRD5nCT_V3Zsc37CgSRjN3ZlNdtSGzkLW3MtKhw69M2HmW6hKjQM6kr1MJN938S69FphxfW53N3ZF1pHb84V-pVvT6sGKcHVCjzJH8PQSL2W7cc_zv6MfjZCW5X4ynM9fLl5KW7WxRVR337ZByF2xD1KCtSynW2skvLS6wmNV1W7yRMYk1TK7KVVwRB1z76nwdmW5T05Lk8XjmlDW2yNr9762yC3fW5gXg9r3Bp7TnW4l8-SM137znKW7ZFvYk5n4jY9VnfLJF4vZGfmW7zntCw5HKpnrW6LCK_22R9MMQW8qPtfg4JhDyyW3MCB8y4HCcW1VwTBhx8nZ5SZW3Zmvmb9gWHcxW2t29SX377nTYW6WrD7l5sT3HsN4zV1D2kZc2SW8fVBV33GzBB_W6TVTjC1LrYPhW799-H-4bDJrBW8sS9vk4hBvTSN1cd9KWCnp2_3bmY1) Virtually every elite training plan I've seen includes a regular dose of fartlek workouts. Why is this type of training so popular? Here are five advantages of doing "speed play." 1) Farteks force you to run by feel. A fartlek workout is described by two variables: effort and duration. Unlike pace, where the defining metrics of time over distance are both measurable, fartleks put time or distance in the denominator as the only constant. In the case of today's workout, I knew that I'd be running hard for three minutes, easy for one, and repeating it five times. The task was to gauge my speed to sustain an even effort through each pickup, as well as through the duration of the workout. The task during recovery was to maintain whatever pace I could while still being ready for the next pickup. Both tasks compelled an intense, constant self-monitoring and application of effort in a way not required or enabled had I been running set distances and checking pace or split times. 2) Fartleks are hard to fail. When we measure both time and distance, we get a score with every split: we either hit our times or we missed them. Even if we're trying to pace by effort, numbers hold memories, and judgments: I know the range in which I should be able to run 400 meters, falling outside of that range is failing. It's quite difficult to fail a fartlek; you have to give up entirely and walk home. If you maintain an honest effort, you have succeeded—and there are no numbers to tell you differently. (Unless you check your splits from your GPS watch later, but they only reveal what pace that effort produced today, and often, like mine this morning, show an encouraging consistency and progression.) 3) Fartleks are flexible. You can do a fartlek most anywhere. You don't need the smooth, controlled surface and setting of the track. In fact, the opposite is preferred: undulating roads or trails where effort can change rapidly and requires constant evaluation, as it does in a race. And, while some fartleks follow a predetermined pattern of "on" and "off" segments, there are few rules. The [original idea was to play with speed](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVTp3q3pBV1-WJV7CgLpcW7kNj8G3p-sncW7CHLzY19sWfTVNsD4Z1YhrXZW4NQdqT8F8nLhW7H2tYr8t7pqHW6WT4mZ2RGv-6W4QR_ph8xssxxVgQ7YD8VY-D9W2xScY61VLfm7W8b4t2Y1DSZ_jW8Yh4RS86yPVPW5n9_c73KKNDpW1JRkr07Ml_YkW66t7gL8DkZ13W46qZSf8X5Nq7W8p9MFY9fKQWKW3W_1WY6pt1JBW6XqZ_J5QkH17W3dYKF71D2yr3W7K-K0z8LTJqDN29ntBtmb-MxW7MKXtr6kKznJN93H_hfQNBK8W5Rz_VV7-vzHCN3qDgrrQzVFfMSk8HKdwd6LW6v007q7rMXS4W4ldYtg6tnVCDVzq1RF6F24pSW5czcfr7nNH_V28f1): run fast until you get tired, run slow until you want to run fast again. You can even make the fartlek fit the locale: run hard to the top of the hill, the end of block, the next boathouse, [every other telephone pole](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRD5nCT_V3Zsc37CgVnNN1-qpT5w_byzW2GPvQ521c3S4W1DG95y3SrSYPW5C3wLn3RydtyW1Vl8d_4FnJqhW2PYKpb4HnXFxW3g9LjW7Xfhy9W9bMk2f5cgxyyW2WBKqP12Fd6CW6TYBd291krGnN5Q7mjQcGV6KW2xp4W93GxwjPW3Bcfl-6NjTB2N9041ChRTKK5W9bc4Vg4L7JTTW4ZmX0W4vFb0cM9dqvH6MxkzW1DYcNH2RwR6vW4KhLjT2XhT67W1tjpCV21d1vBVq0jBY6z5Kx9W470D5S8zy6-JW6Ps0Zn5_MST3W6Lby8G3X8kXRW7MmtSk2r0WtwW625z1c6lYQ3SW54Fkk79cq0RmMs5qzHg2XJDW4vqtPk6J-WYRW6WD0HR37R4PHW5M7cS210p3j3VsBd5z1R76k_W3zQz_d4d0xRkW5D13dl4p6WDJ31rk1)... Their flexibility makes them fit any stage of training, and capable of developing any running system. 4) Farkleks are continuous. While the pace goes up and down, you keep running and the effort accumulates over the distance, just as it does in a race. That continuous nature makes fartleks also more doable as the temperature drops. You don't have periods of standing around idling after a warm-up or between reps—you head out the door and keep the motor running until you get back. 5) Fartleks are fun. With the skills they build and their adaptability, it's not a surprise that top runners regularly include fartleks in their training schedules. But they come with another bonus: they're fun and make you feel fast. Which makes me more likely to get up on a snowy early-winter morning, feel good about myself all day, and look forward to tomorrow morning's run. Run tall, friends. — Jonathan Beverly, Editor PODIUMRUNNER [Workout Of The Week: The Halftime Fartlek](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRk5nCTJV3Zsc37CgTqPMCXLN3HT0xgW8HswB85hTYtxW5fr6YB3ysx2kVqSgJZ3YW3vLW50w50W4LQTMbW87M_0d6rB4xrW2ndw5P4rh-jDW2HwcqN9gBgCHN5dNhylFmPFxW2TCwXH1670HLW99xRh045sXD3W6jDTpy1KM6m5W5nRlGp64H1PCW7jK4111STBw0VtxV0J4j7NCzW7J9rn_3lQbSxW2Q64gJ2SNCtMW13vFr82rP58RW7ZlClm3QRYtvW8s2dqH8WvzYCW497cSF4_WjvFVj0JND8kQsxHN6cl1nS2rzGCW6dtnWN5GhcvgW5G6t0G4tpzRBW6-5y388YhSrtW8Pq8z18fDmBKW1s4XCG8ddp9hW77v_wk4Zz4PtW40DKQ64qScP4W25mSKl8Rtc8gW5P3GC_7S4zr53bFB1) On the subject of fartleks, here's a favorite one that can, by slightly modifying its variables, be run at nearly any time in a training program, preparing for any distance. I've used it in late summer as a transition-to-speedwork session for cross country runners, as a solid mid-season VO2-max session that closely resembles the aerobic distress of racing the 5K, and during marathon tapers as a way to get in a small volume of intensity and feel fast. OUTSIDE ONLINE [Here’s How Much Extra Energy a Gnarly Trail Burns](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRD5nCT_V3Zsc37CgTXVN18DKSt23WcBVxDR7360CRBqN13fR9Gb8NztW2kgpWK7NBxD0W8YP9QD5Z5ZFbW8Nl1y07lJy6GW4CBRs56knfmWW2bzkJ44QNNXZW4d2RVh2nwDxcW74WVZS4GJ1dBN7bxDTdfPWs4W4n8t198pfN3WW2391ql1NHygQW6cPcPK4vJ48dW8w7GMs7M_bdKW7GRJC_6xp9QxW1J3jGF94zwNNW5kr8-J1L2LWvW5kd9PY8mnQ8vV3VzsN4Phv5MW7bl_V57fG_fyW81S9nc5rsVh9W3HlSr-53bcmSN79-G1BRYr9-W7mxTJk39kKpJW9dW5ZS4svpW5V1dpMF7Ty3JQVWRnHx7QNyk3N7r6-8c41TzYW77lDFY3sjb-CW7fcn6R4rYtQ3W6sP1JP5WdwNqW5D72067_TmKWW6s7rgT51Z41Q3ltD1) Outside+ If nothing else, this Alex Hutchinson piece introduces an excellent new term to add to our vocabularies: technicity. "Ground technicity," Hutchinson writes, "refers to roots and rocks, sand and mud, slipperiness, unevenness, and all the other characteristics that distinguish an interesting path from a plain old road or track." In other words, it gives us language to talk about levels of footing difficulty beyond the binary "trail" and "technical trail." More practically, Hutchinson explores a recent study that measured the difference in energy used to run on trails with varying technicity, with interesting results and implications. [Join Outside+] Live Well. Live Active. Two yearly magazine subscriptions plus member-exclusive content from PodiumRunner and 18 Outside network brands. [Join Outside+ today →](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVSw3q3nJV1-WJV7Cg-yGW32Hc_S6XHBDkW3J6Lbx4xbZJ5W2BVpSv4dy-gpN7QmTVYj653XW5LK1Ts9b80G0VphFmc8F0HKPW31hYTt5J4b2sW5MQPsQ6M8PLsN8XXw5Gp1F00W4RDfK75F1VQrW3yS-_F3wd4NHW8RQN7y12pjgxW7xwQcp7TYP9nN2xrxHZzbfvFW5J1SMX3YkThdN34-m7XkbLfyW8MdK4H23XCCtN19B-vRgGV_MW2TzpCH1hLprGW58jD6q6BW1ntW5_mm097pQmzpN3SlgbZgrXXTW1RqN0W6ZHZ4cW6Djl7R3KvPtZ3nKj1) PODIUMRUNNER [Run College: Optimize Your Stride with Jay Dicharry](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVT53q3phV1-WJV7CgQV9W3Qz5xs7nDlvZW6W699n8QfVKPW687-fD21_ZmgW4SX-8Y3cFJ9bW4ksvxQ3G5fPxW4w3j966mYQkfW1gNGDC16JkC8N50St9_tDtYMW3x7y5q8tlrMzW1hPSxN4-Qn7RW3Z5t1C1YNxKlN6KTyW1rLSLxW5YSN0X7jBV-_W1vW26S4kYpJdN4RKscRtGRGWW65v25x7BXB9wVk538g1XkFhLW2fPfY13pyblcW7PQf4y5Y5KwdW8YR7fk3x0BpCW8g8ldG2Gcf2_W5kJN492g9fRQW297pY88pbMZSVr3vF95VRHJFW3zJGPN7xdBWJW8R4zwV5KyMsqW8FPPS32H33xSW7sXJrK17nTxB31FT1) Outside+ Why work on your stride? Because when your balance and your biomechanics are on point, you’ll be able to run farther, faster, and with less effort and wear and tear on your body. Rather than doing random exercises, or trying to match someone else's idea of how you should run, this course will take you through all you need to stabilize your joints, improve your balance, and run more efficiently, powerfully, and durably. 113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRk5nCTJV3Zsc37CgH0VW7dTxRZ2qmHckM5TQD8x7ng9W5rc3hl7KNw6PW7GZ5-_8_p8y6W4-c_yt4LgLHwW3vldxp8TY5S4W7RslXq5rwDwwW5-P-098WpsryW6gs0Pt7VNvzYN31lZ45mvr_tW3MYMV68MvCQbW2JgFZr1T14S6W3mr9Qc5-kH8XW3t0jmx8XmnKzW2VW5vj1pKv-8W1_ZHTv16XmGsW6Y4k5T3V3j7fW5krrcf8l8cF-VpTbkP454QTqW1zYXVq8JnD0PW7lS74c798F-qW8sKd1q7bt30_W1XBFy65v12XPVlG3Vy2MF2qmW2c2jWJ30Vy3MW249-Lp1-NhjSW5YQwXh5J3xtGW6C9rG-5PnK-0W1hbdKb9991_sV2cwY41H8MnwW96cz4f91FkzVW4q6k9827lXNx39ZT1 [Privacy Info](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRk5nCTJV3Zsc37CgzLbW3j2h4g39l0mqN8MnkWcgWk-zW3Z5Vdy2307j6W56KgYf7gpRTbW8BV1w71pPn_HW2cKkKk6W1whJW3y_LCX7Hz02tW28ynd55Jxw0RW9bLQ_96jm37SW8lHZv16Pgln0W3BJV2j7-348YW4BqLxz1tzX9HW1C0HFn8m8lP3V4DqN51gqQcNN7Jkv7P7Rqc0W2wXJh01FyP18W34yj4x2KmKnfW2LvsnJ990RjRW95fNxn3BfngNN4M_Y1KxKTsFW5RrT4b8YhsR1W3GHBsn6bGyf2W1yDB4Y1K_4dNW95DwSr5fCk2MW5JFZyg9jsR3ZW1cXmg36rrvD-W4Vqp5s23kXHvW29ddqY4ZFsZJW5BJG8n62DY0SW8ync0n4V7P_VW8_2Yv78DZcK9T3ydg4M1L8N39BW1) PODIUMRUNNER [5 Things The Most Successful Runners Do Every Day](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVTp3q3pBV1-WJV7CgCG9W85mXY05K2w9pW3PmVgg4YznQ4W5jns182csbt4W7Czc9V1dbSt4W1DTnB533YNr6N5_FWZsjM1B6W8n5M484g4NJ1W5Q6z9y2yJBGXW4N231Q7XWc0jN3vzszB6T9ngW332sWM8dq5-GW2C2wtL8GMCDXW8kRGbR7MgJmKW1zwmsJ96yX-zW5vj0802SLdhqW4WkZgT30RGS9W5Zgf0P5Lz4DmW6QJDFc7FBtblW87M3R33xLTHfW7SSvV857pHz7W3K60zm5q6jshN8N3c9FHFWRQW6H3MCB97QHgCW8BrV-_2bQ9CqW8Yv_hM6NlHxNW5Dlg6v7GdlgsW78RRw03VmGkpW9drgq87wxv8KVgF8nR2wDp5NW6syV-q3HMfKR3cmD1) This collection of daily habits that define effective runners seems almost too simple, but that is its strength. More than any supreme effort for a day, week or even a season, successful runners get to the top, and stay there, by carefully cultivated consistency. You probably know these principles—but it's worth reminding ourselves of them, and then making them habitual parts of our lives. TRAIL RUNNER [How To Train Like An Elite Over Age 65](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRD5nCT_V3Zsc37CgTnFW7xKNxb43blc1N184dH3B882vW5h5drG5mlnKmW6nwc1Q6SvVfVVkqqlk1P5VHhN4Z7vw7TMkhyW8FfzCn409nrkW1kVyx98RQ9KnW5qNhn56zwPgNV_WTBb4nFHnPW3JJFSZ4zRWTcW2Crjnq2R9LccW4mv1931SLpG5W6xX4Cx5FJ2szW6pHD0M3_zp96W7ly7GF20gHRVW8dWGXz48SY6vW6fP_G33bKV1LW775HhJ6F86QJW6cTk6W2L7yn9W6cMd7L8v2yXWVbG9S13zB9bcW1Tq6_R5-2N_lW8JT_cz3ZpvY_VrL-397mblFHN4KqyfK8LW72W30qTtK2tH8YQW8bfGHS8Y7jG8W1jJQjw5WHkd4W15xxRh5phcDrW3fP6Qh6jZ_-LW3SrrZ07x4QgmW4bQMb95gCMcWW7gzwbQ6FqKcz32291) Outside+ "Athletes over 65 are not just 20-somethings with a bit more back pain. At 65, the body responds to training entirely differently," coach David Roche says in this article that examines some of those differences and their implications for training for older runners. [GettyImages-1211214616](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRD5nCT_V3Zsc37CgM1hW808wmK2bjnCzVy2rJ98TC6GmW5YRsyK1YMJ9MW77CPBc1HQqZhW7v7SLr3lflkgW4hV6HX8PnqCtW1HBJ731PnfGtW6-N5GQ4Qd64TW14h6sK968Mp0W2pgBsw4ZXQ4XW76-v9p1gM0BpW385kN72MpRGLW2ms_mH6FYFgqV-sGvX4rV_5zW1-C3W213jjcPN5LhDY2r9ZBlW4XmTy64QXlBcW4pPkBQ77xW4FW1t4lb5996XGCVnm2Jh4zBJ45W65LWxX41KWx4W7NN94Y4QZvpJW2Wqk1N1MkkgkW9jP3J37PSz47W7CRVCd7lG7Z8W642kKz4s-SRSVmtTTs1cDJM3W7ZX3dg9cr7w0W4TzBTg2H-HN2VRnCZ77hf1CFW2-SmNW8TQMm0W2DPwzj7yVdWdW82RXdK52Z2pTW1Y9H5B7kzKpm39wW1) PODIUMRUNNER [How Gene Dykes Became the World’s Fastest 70-Year-Old](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRD5nCT_V3Zsc37CgG3-W4Fx43K7DGH7cN7HGPBn2h334W8LmhPR3y4g4xVzH_2M2yL0BHW5LKhdW2BCw6qW3Nccyw584tHXW45n00T3_6fSJVCLZsJ4TVBbMW7hjkkV8qFhWwN55FBDBlHp-qW1nY4wh4nVlrXW4j3xlK78X44hN4V71MtHqYHDW5S9cp22YrLtcW2N7WBP63L9MfW1s4Tzr8b2YbRW2PWjSN25Q90bW6F0X506B3v5VW33DgXB5B84NMW2dt1Vp2nmsYbW8cJFxF22qy3TW21MVr42mD3zLN13pwr47V08rW4QBLT86d51yWW6J0pFP5fdQL_W9b0KHw31zLBdVj4dVP8f6j64W1LRHsw9dPsyQW4H5LgH4QVtz1W2xGQ9j1Wr1TZN6PdbdZMhtRWW81l5Lz8nKScjW2BVDNn1gwgj3W2qntVp5xmR2n3cNC1) [Next-Gen_Write-it-out](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVT53q3phV1-WJV7CgXPkW4w5HVv9m1FrYW10rV1W8sCF27W4HldZH7G_QzGVF56dF8B3CY4W4gtCl66fTbZYW2_2rDr74dVDFW80_RqK2tTbjsW5Gf8Ln4sW1jxN8y-2Hy3mK5ZVlf9wc3HLvNjN3ZWKWnvZP4qW3zb3n86-4FzLW8JQGkg4VcDRjW99Ftbr25y9qRW3_KXb_5bsYv7W22YzDy94Fxc3W6_V9x-5y22ZCW5RqjtN4J6229W7mBXNF2mSFlYW3J4kwz4S1m8xW302TtH1F1H-9Vn2lKK43K7kzVSFRXz6J_mjLW1Bl9t422JRwJN856X2s3PsqNW650K9X3MFBvlW2FNR_G2QfS7nW8v_zl91Zp_xn31Lb1) PODIUMRUNNER [Write It Out: A Better Way to Log Your Workouts](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVT53q3phV1-WJV7CgY8JW5G-X496dqFc5W8XCBX_3Z9nQ8W6Nhc1b2tHKBKW5g3XvG8qlZNsW4Ps6Cc6zX9bFW6NPJ_p5bHjm_W5BRgRF4r5wnVN7NNXPg6tHsVW2dsCbw3HYkZbW7m1DYf3JclS2Vh2qMZ48MZk8W2WZ4QH8lSSB_W8QMTT45jpYgpVHZsw08V7Md8W5sDgMN34xZBFW7w0GPx5SQc6GW8XSy016T2B9-W7X172g1DxnTFW3BxpX98bdBwQW34NPGL32dp8GW6MQ8QT5SRl5VW92-MWq4t0bPlW90MnsH5JXnhqW1LnkcH8wkx0MW7Gd_GC5K8M2TW30r_VM6Kz2dNW7y-Qry1TrtTfW3CxpBV2c6wqs36L71) Outside+ 113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRk5nCTJV3Zsc37CgNq9W977Wm85jw-lsVmfPSl7fwcyQW96xxFk7XrGrVW3wnqyJ55YFKTW5N-WGC64mLqnW1dzJdS7xPC7-W8XnhGW7pzNwMW8DL30p3FL2LsW8RmGN44N1kgBW51s4h91t4w9GW25VJ8l7fQ0znW1GQpZZ3F6wczN3-xDQlJ1ZpmW21vMgr3BBMWsW6nGbzR2TnHRFW1J2xFX1FSrNFW2pDgFP98vTw5W1ftBHZ7FT8bXW49Wwr03H_rSkW1H2qkF5B1b7zW2TVd4_2q15TTW6fCxQX84FRX5W6z-WVp75hQlpV5GQMp3HJCYwW6rRfGZ2VZWJsW9jNKpB5pW3YjW2mJWZb5HvlkkW7NMr5g5zBZd4W8D9lvm6sJFRWW8SzrCF1d8dnXW4zNshJ7TrtG8W5VMvlw365Pnx3dvt1 [Privacy Info](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRk5nCTJV3Zsc37CgXTRW5sxJyY7QBq8VW8Hy-Mz5m12NZVpxYr24Pbtf3W3QMXD_80XN-SW6rDlD61_0V1nW93k_3p491QJvW4t4kJ76QJWLVN23lDmkLYGz3W698cR979d9cjN81bMgYkXDM7W582Tfq74cLvtW3TQ3018qQH_tN8pVp5QV4GFyW7-rSZv1CvNDGN8gsbtVm-b25N5bSS-7MlhYQW2qJ-WL8rc0VLVp9WxH9gHbyDW4kTYFj8Ns7QmW6jRv-T6vvQY2W1-VHgG4HmLkwW1DyLBQ1ybw6qN1LzHPqxNGGpW8fmgTp60DCsbN6DvQn6ml9tRW4lM_bK57tnqJW1Vg-zd5zRV2GW2P-1yj8gnylyW5MKdnS314DNQW7SwQCZ4H59KkVMLLyp8W88GYW2lDZx37LkZQG39-91) Last Lap [xc18heat copy](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRk5nCTJV3Zsc37CgT_cW8qHL7T8zB4m6W3Pg2pv6tpvLRN2855DV_nHz9W6Qk4JP5gcrSnW7qKK156rPgf-W84lK1m7CGwB4W4Yrx3M2-kFMCW83gPpp967gpCW4RdGXB87gNdJW4fmKTd4qCFlwW306Xpr3qQs9vW42SK5B9259ZlW8-YhpL5J7jkCW1qZQn14qHGJXW26pHnQ5YLKx5W52fz3C3czyL1W26XPZ54nN2HPW4nYjSg1S38MmN2D2gnsdltlXN3z61pDvHzNWW5MWG7l1Gz2fwN2xcj91ZkXBDN7ZwqJmvDkQGW2DQMMM6lYVSGW6_66xW5JlHvxVRkXkX6Krt4YW1dl10y76z1DwVT8Rb35t5nGYW45kwtV2NX472W5H2qF78ZzkKBN6pz03hyV8YJW1YPN9c42Zw0p2Ff1) OUTSIDE ONLINE [Here’s How Weather Conditions Affect Your Running Speed](113/cy08X04/VXc31d2xn094W7cY-4s3ttZkgW3rtmkr4zpZzZMmLVRk5nCTJV3Zsc37CgBflW7SchtQ3n6q5WW2vPSRw269z22W7BlT3j8C8YXRW4zqKfk2PdW9MW3jKSQn5KyY4NVyVrHK41kLNsW637wjh944-h_W1Mqd7S8bCy-WW8mjWNw3NTBZNW4k71fZ8-n3yKW71wBFs6BCFpHW6JDCCl7J8h4BW7sXCK04kQptKW65d3x050d-b2W30PCGw2WwgRCW5lv4jm7FLNPZW4dthXm2SQFntW25xjKY7cM-MpW49srMX1RV5nlW6drmgR3yMb3vW2xW_216GCMlGW1587xw9hwXZ7W6hMpXh7sjLVjVrnM1_2WxJXRVpL2-L8y-SN0W4vrLqG5Z4vV1W5ymyGP5yBHrpW5pwnxz2-bdVnW4t1MMg5wjpS9W3s0cDz3bScv_W64nttp1K2QcDW4VDWXD3RHFcJ2cl1) [Join Outside+] Live Well. 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