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Your first 10K in 12 to 14 weeks - train 3x a week: 1) speed intervals (e.g. 1 mi at a time) at 10K pace; 2) threshold runs that include a longer section at HM to 10K pace (e.g. 2x10 mn); 3) easy w/e run up to 7 mi. Increase effort smoothly, not more than +10% each week. Plan easy weeks 1 out of 4. Taper down the last week before the race. Bonne chance!

7 Healthy Foods a Nutritionist Prepares Ahead of Time

Your first 10K in 12 to 14 weeks - train 3x a week: 1) speed intervals (e.g. 1 mi at a time) at 10K pace; 2) threshold runs that include a longer section at HM to 10K pace (e.g. 2x10 mn); 3) easy w/e run up to 7 mi. Increase effort smoothly, not more than +10% each week. Plan easy weeks 1 out of 4. Taper down the last week before the race. Bonne chance!

Dane Rauschenberg made his mark on the running world as the man who ran 52 marathons in 52 consecutive weekends. He contacted Zelle after we published the piece on why *not* to run a marathon. Here is his response.

52 Reasons to Run a Marathon

Dane Rauschenberg made his mark on the running world as the man who ran 52 marathons in 52 consecutive weekends. He contacted Zelle after we published the piece on why *not* to run a marathon. Here is his response.

Here are the 7 Stretches YOU need to do after each run. Learn HOW at: http://www.runnersblueprint.com/blog/stretches_every_runner_should-do/

The 7 Stretches Every Runner Should Do

Here are the 7 Stretches YOU need to do after each run. Learn HOW at: http://www.runnersblueprint.com/blog/stretches_every_runner_should-do/

Best Marathons To Qualify For The Boston Marathon...planning on running the Marine Corps Marathon in 2014!!

Best Marathons To Qualify For The Boston Marathon...planning on running the Marine Corps Marathon in 2014!!

As a new runner, building up your long run for a longer race can be a scary task with all the horror stories you hear about injuries. This guide shows you exactly how to become half marathon ready.

As a new runner, building up your long run for a longer race can be a scary task with all the horror stories you hear about injuries. This guide shows you exactly how to become half marathon ready.

Mobile apps are revolutionizing the way we run faster, get stronger, and eat better. From the silly (zombies!) to the scientific (genetics!) here are the best 64 health and fitness mobile apps of 2013. (And best yet... most of them are free, shhh.) - http://greatist.com/fitness/64-best-health-and-fitness-apps-2013

The 39 Best Health and Fitness Apps

Mobile apps are revolutionizing the way we run faster, get stronger, and eat better. From the silly (zombies!) to the scientific (genetics!) here are the best 64 health and fitness mobile apps of 2013. (And best yet... most of them are free, shhh.) - http://greatist.com/fitness/64-best-health-and-fitness-apps-2013

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