It seems sort of obvious that to get faster, you need to run faster. At least some of the time.

Yes, slow, easy, aerobic running should be the majority of your training if you are a distance runner, but if your goal is to run faster, slow running can't be the only thing you do.

But what if you HATE speedwork?

You're not alone. Running hard is, well, hard.

Physically, you are pushing yourself to an uncomfortable place, which we are biologically wired to avoid.

Mentally, we can feel anxiety and even fear of injury or failure.

But I'll let you in on a little secret... you can become a faster runner without traditional speed work.

No, you're not going to be going to the Olympics without some serious speed sessions, but there are alternatives if you are just looking to boost what you are doing now.

Here's how:

speed in disguise

---

from the team

"Certainly not getting in all my scheduled running miles this week in Tuscany, but we are walking at least 10-12 miles a day! Ciao for now!"

If anyone is living her best life, it's Sheila. She's in her 60s, loves to race with her running friends and always seems to be in an exotic location around the world with her family.

Running, travel, family, and having the most fun possible is just how Sheila operates.

She's still chasing fast times, but not at the expense of a full, joyful life. Being on the PR Team allows her to have her running schedule customized to her unique travel and life schedule without having to add another thing to her to do list.

Scroll through her posts and you'll see smiling race photos next to her navigating a gondola. We are all living vicariously through Sheila and she's the first one to chime in to support others.

The PR Team is about so much more than training for races. It's a supportive, inspiring running home, full of people like Sheila, living big, full lives with running woven right through the middle of them.

Join us and come find your people.

welcome home

*team names changed for privacy

planted practice

Each week, I'd like to challenge you to one small action that I'm calling your Planted Practice.

You don't change the way you think by reading something cool in a newsletter. You change with small, daily work, just like training your body.

Each Planted Practice is deceptively simple, but might just be more powerful than you think.

This week's challenge: count to 20

Next time a workout gets hard and the negative thoughts start creeping in, count to 20. Then start over. Keep repeating it for as long as you need.

Don't count higher than 20. It starts to mess with your rhythm.

Counting is something you've done since you were a kid, so it takes almost no brainpower, which is exactly the point when you're deep in a hard effort. Your whole focus becomes getting to 20, not how much the workout hurts. Before you know it, the work is done and the negative thoughts never got a word in.

*share how it went on social and tag me!

#plantedpractice

---

podcast

Welcome to the PR Training Lab is back!

Go behind the scenes with me as I create a custom training plan for one lucky runner.

In this episode, we feature Lindsay:

🏃🏽‍♀️27 years old

🏃🏿wants to build on marathon fitness

🏃🏼‍♀️goal is to BQ in two years

Learn how I create a custom post marathon speed training plan for Lindsay.

If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter here! ​

listen here

---

inspo

"Uncertainty is the creative person's friend"

—Karl Lagerfeld

Have a great run today, Coach Claire

P.S. If you missed it, grab the Readiness Reset, a FREE seven minute audio training. Use it before hard workouts, long runs, and race day to stay calm and focused.

Thank you for being a part of the Planted Runner community!

My mission is to help runners just like you reach goals they never dreamed possible through science-backed training and plant-based nutrition.

Since 2016, I've helped thousands of every day runners become fitter, faster, and stronger with truly customized training and coaching.

I also love to share what I have learned from my own journey starting as a non-runner to a 2:58 marathoner at age 42, as well what I have learned coaching runners, completely FREE. I do that every week in this newsletter and on the Planted Runner Podcast.

I'm so glad you're here and my inbox is always open. Feel free to reply with questions or feedback!

If that's not for you, ​unsubscribe here​, completely guilt-free!

To change your email or preferences ​manage your profile​.

600 1st Ave, Ste 330 PMB 92768, Seattle, WA 98104-2246