Sublime

I describe the ideal of the running form you’ll soon be learning as “performance” because “form” is at the heart of the word. Without form, there’s no performance, full stop.

Typically, these adjustments are achieved by increasing and decreasing overall running volume rather than by fiddling with the balance of intensities.

Arthur Newton, the father of Long Slow Distance training, persuaded the British

“If you are losing faith in human nature, go out and watch a marathon.”

Kathrine Switzer

“Some seek the comfort of their therapist’s office, other head to the corner pub and dive into a pint, but I chose running as my therapy.”

Dean Karnazes

A foundation run is a steady, low-intensity run of short to moderate duration. It begins with a warm-up in Zone 1, then moves to Zone 2 for a while, and concludes with a cool-down back in Zone 1. Foundation runs are the bread and butter of effective 80/20 training—the workout type you’ll rely on more than any other to ensure you’re doing enough run