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Q&A with the Runcoach CEO and 2:12 marathoner, Coach Tom McGlynn,tom-260 who shares some thoughts on including a half marathon race within your marathon training. 

1.) Do you advise runners to race a half marathon prior to running a full marathon?

If the athlete is preparing for a marathon, then I like to see them run a half marathon 4-7 weeks out.  The reason we like it that far prior to the goal race is that we always recommend enough time to recovery after the half marathon. The recovery period is intended to spring board the athlete into the final marathon stage of training.

2.) Does practicing race day routine in a half marathon help your marathon?

The actual practice of waking up, eating, drinking, going to the bathroom and arriving at the start line in plenty of time is most helpful.  Some of the intra-race hydration is important as well.  The half marathon should be thought of as a dress rehearsal for the marathon.

3.) Does a half marathon time accurately estimate your fitness for the marathon?

The science suggests that if you double your half marathon time and add about 12 minutes, that would be your current fitness for the marathon.  Meaning that a 2 hour half marathon converts to a 4:12 marathon. This is an extremely rough estimate, and doesn’t consider key variables such as weather, course variation (between half and full), the athlete’s health on either race day,  the need for nutrition and hydration in a full marathon that isn't as important in a half marathon, the runner's form/efficiency, etc

Do you have any more questions to ask our coaches? Email them today!



Are you heading to the beach for a final summer vacation? Or maybe you just want to spend some time relaxing by the pool, or lounging in the AC. No matter your intentions, if you want some quality reading, look no further.

Peak Performance by Steve Magness
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Insight into the commonalities of success. From athletes, to CEO's, to musicians, what drives performance?


Run The World by Becky Wade
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The story of pro marathoner Becky Wade when she traveled the world to explore what it's like to live and train in other cultures and landscapes. 


Let Your Mind Run by Deena Kastor

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The American record holder for the Marathon, Deena Kastor, shares the story of how she achieved great things once she trained her mind to stay positive.


Endure by Alex Hutchinson
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Learning to endure is a key trait to success. Using the mind to push a little further and a little faster.


Pepper Jones Series by Ali Dean

615JfAW2CrLSports fiction author and runner Ali Dean brings a high school runner girl to life in this easy-to-read story about the highs and lows of success in sports at a young age.


How Bad do you Want it? by Matt Fitzgerald
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Mind over muscle is the mantra in this book as you learn to push your limits further than you thought possible.


Running with the Buffalos by Chris Lear
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The true story of the 1998 men's cross-country team at the University of Colorado and their relentless focus for an NCAA victory. 


Unbroken by Laura Hillenbrand
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A talented runner forced to forego his Olympic dreams when drafted for WW2.


Grit by Angela Duckworth

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Insight into the combination of passion+perseverance=grit and grit is one of the key ingredients to success.


Jack Daniels, an exercise physiologist who inspired some of the Runcoach ideals, said "The stronger your core, the more solid you are as you hit the ground, this reduces the need for unnecessary stabilization, and allows you to be a more economical runner."IMG_8268

What are you waiting for? It's ABsolutely time to get to work. Here are some videos to help you get started.

Side Planks
 2-3 sets
Works the internal and external obliques to build better core stability.

Hamstring Bridge 2-3 sets
Core is more than just your abs. One of the most common weaknesses we see in runners is their glutes which are the key powerhouse for propulsion with every step you take while running. 

Push-Ups 2-3 sets
Works your arms, upper body, and core. Can be done on your knees to start, and then as you build up strength, you will be able to do a full push-up!

Partner Punishment 2-3 sets
If you don't have a partner to help you out in this exercise, you can do leg lower and left controlling the resistance of gravity on your own to get a deep core exercise

Try to include core into your weekly routine and watch your form and strength increase!











Hiruni Joins The Team

Written by Neely Gracey July 12, 2018

Welcome Hiruni Wijayaratne
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Thank goodness her smile and calm demeanor makes her approachable, because while running, Hiruni is a fierce competitor. She holds 10 National Records for Sri Lanka, a marathon personal best of 2:36, and a passion for chasing her goals and helping others do the same.

It doesn’t stop there, Hiruni brings her A game to the office too, where she has taken over as the Business Development and Sales Lead, but she does so much more than that. Hiruni is also one of our world-class coaches, and enjoys answering your questions and sharing her experience as both coach and athlete.

We believe that Hiruni brings a lot of value to us as a company, and to you as our customer.  We encourage you to take advantage of the opportunity to have Hiruni on your support team to help you achieve your goals.

Learn more about how to contact Hiruni here!



New Feature: Coach Tab

Written by Neely Gracey July 05, 2018

We want to introduce you to your coaches! At Runcoach, we strive to provide you the best virtual coaching experience possible, and that starts with having some of the best coaches! Tom, Hiruni, and Neely are all certified coaches with World Class running credentials. They are here to support you because they understand first hand the highs and lows of running, and now, you can utilize their expertise to help you towards your goals.

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Tom is the founder and CEO of Runcoach. He is a lifelong runner, 3 time Olympic Trials Qualifier and respected coach. In short, Tom is passionate about running and more specifically, helping runners improve and achieve their personal goals. He wanted to build a tool that adapted with the infinitely changing needs of each athlete. Armed with a set of principles inspired by his time as a professional runner and his firsthand knowledge coaching Nike Farm athletes, Tom created Runcoach.

Through Runcoach, Tom has helped thousands of runners set new PR’s. He has trained marathoners ranging from 2:15 to 8:15 and remains convinced that anyone can improve their running and avoid injury with the right approach.

As a Runcoach gold member, you’ll be able to ask our coaches, like Tom, questions about your training, race preparation, injury prevention, and nutrition and get expert level advice and guidance to help you get to the next level.


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Hiruni is the first to point out that we all have one thing in common. Regardless of fitness level or accomplishments, we are all trying to become the best version of ourselves. At a quick glance, you might not think you have much in common with Hiruni. Between her 10 national records for her home country of Sri Lanka and her impressive collegiate career at the University of Kentucky, she has accomplished things many of us may never achieve. Yet, Hiruni is a huge advocate of personal development through goal setting.

At Runcoach, Hiruni helps our runners set realistic goals, manage hectic schedules, avoid injury, and get the most out of every run. Each runner is different, and Hiruni loves unlocking the potential of runners just like you.

As a Runcoach Gold member, you will have access to people like Hiruni, coaches who know exactly how to help you become the best version of yourself.


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Neely started running competitively in her early teens and just kept getting faster. She won eight NCAA DIV II Championships in college, and continued on to represent Team USA in five international competitions. In 2016, she was the first American finisher at the Boston Marathon with a time of 2:35. She is a master at juggling a busy life; rigorous training, wife, full time coach, and mom. She’s fought through illness and injury along the way but knows what it takes to persevere and stay mentally strong and focused.

As part of the Runcoach team, Neely shares her love of the sport and affinity to helping runners like you persevere through challenges all while balancing the many demands life throws your way. She is passionate about coaching athletes as well as offering up some of the insight she’s learned along her journey on the Runcoach blog and social media channels.

As a Runcoach Gold member you will have access to coaches like Neely who can help you balance your hectic lifestyle with the rewards that come with improving your running abilities.



New Feature: Support Tab

Written by Neely Gracey July 03, 2018

Runcoach is thrilled to provide an easy-to-access Support tab as an update on the app. Now you can find answers to your questions quickly and efficiently, and then get back to your training.

How to get to the Support tab:

In-app: Go to the hamburger menu on the top left, select Support, then choose the category for which you need help. 
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reward-screenIntroducing our new Rewards program!

It’s important to have big goals, but don’t forget to celebrate the small achievements during your training. We are bringing you a new rewards program so you remember to pause, pat yourself on the back, and be proud of your hard work.

How does the rewards program work?

You will earn promotions for useful running related products based on miles run and workouts completed. These exciting rewards will pop up on your app screen, and be sent via email so you don’t miss out on these great offers.



Runcoach App Upgrade

Written by Josh Roland July 03, 2018

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Exciting new app update ! 

We have upgraded with a new design that includes exciting features to support your training and enhance your enjoyment as you work towards your goals.

What’s new?

To start, the principles of our training remain the same. The algorithm calculating your vVO2 used with Runcoach training take into consideration your current fitness at the start. As you progress, your plan will automatically update to match your improvements in economy (thus increasing your vVO2). We keep up with your fitness gains, and you get faster by consistently following your training plan!

The new features include:

1-Ease of access via the Coach tab to our world-class coaching staff. Including Tom McGlynn, the founder or Runcoach and 3 time Olympic Trials Qualifier, Neely Gracey, who was the top American Woman at the 2016 Boston Marathon, and, Hiruni Wijayaratne, who holds 10 National Records for Sri Lanka

2-A Support tab to answer your FAQs including access to tech support

3-A Rewards program to encourage your achievements in training

4-In-app purchases will no longer be available through Apple or Google Play. Current subscriptions will be honored until the end date of your terms. We will continue to provide the same great training platform your have come to expect from Runcoach, and we apologize for any inconvenience throughout this transition.  With the conclusion of your current subscription, you can purchase your Gold Membership on our website, and take your training to the next level.  If you have questions about your current membership, please contact help@runcoach.com

We are excited to bring runners like you personalized training, support and guidence from world-class coaches, an easy-to-use app, and tips for becoming the best version of yourself! We look forward to being involved in your next big goal!


Update your app!



Six years ago, my husband and I went to Cabo for our Honeymoon. Screen_Shot_2018-06-29_at_8.02.59_AM
I was in full force training with the USA Championships which were only one month away.  It was stressful finding the balance of running, rest, and relaxation. Each vacation since, I have tried new tactics to be able to enjoy running while on the road. Here are some of the things I've learned that may help you:

1-Do Your Research
Contact local running stores or clubs in the area you will visit. Inquire about the best running locations and open group runs. There is simply no better way to experience the best local running routes than from the experts themselves.

2-Plan Ahead
Rearrange your training schedule for a lighter week. If more convenient, replace your easy runs with cross training activities. If you get aerobic stimulus with other activities for a week, and still prioritize your workouts and long run, you won’t lose fitness.

 3-Run Early
Don't wait until the end of the day to run, especially while on vacation. Get up early and make that run happen so you can move on and enjoy the day without the weight of a run assignment on your shoulders.

4-Sitesee As Part of Your Run
Decide on the places you want to explore, check them out on foot, and then return the next morning to enjoy them if certain spots peak your interest. The Google Maps earth view is also an excellent way to identify fun routes and you can cover so much more ground running than walking!

5-Plan Vacation Around Training
Choose to plan a vacation the week after your goal race. Then there is no running necessary (unless you want to of course), and you can relax and enjoy the trip fully without the stress of a schedule. 

Happy travels, and happy training!



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