When I was preparing for bootcamp, I needed to dramatically improve my run time... fast. In just 2 months, I cut 4 full minutes off my 1.5 mile run, and the strategy that made the biggest difference was something called Fartlek training. If you’ve never heard of it, Fartlek simply means “speed play.” Instead of running at one steady pace the whole time, you alternate between faster efforts and easier running. This teaches your body how to handle different speeds and recover quickly while still moving. Here’s a simple version of what I did: Example Fartlek Workout - Jog easy for 5 minutes (warm-up) - Run faster for 1 minute - Jog easy for 2 minutes - Run faster for 1 minute - Repeat for 20–30 minutes The key benefits: ✔ Builds endurance ✔ Improves speed ✔ Trains your body to recover while running ✔ Makes training less boring than steady runs This method was a game changer for me, and it’s one of the reasons I was able to pass bootcamp and hit my required run time. If you're training for: - Improving run time - Your first 5K - Better Heart Health - Military or Fitness Test Fartlek training is one of the simplest ways to start getting faster. If you're working on improving your run time or heart health, and want a simple strategy to start with, try adding a Fartlek session into one of your weekly runs. Small changes in training can make a big difference over time. If you ever want help building a simple running plan or improving your run time, feel free to reach out.

Sorry for the last minute cancellation, I am surrounded with meetings around Dallas today. Good problems to have, but if you know anything about DFW traffic.... trying to host a meeting while driving is a recipe for disaster. Next Friday we will be looking at different dietary recommendations from around the world and correlating those recommendations to common goals (weight loss, strength gain, performance, etc). I appreciate your understanding! -BJ

Just wanted to give a BIIIIIIIG kudos to the Build & Burn folks! @Janna Johnson @Shiraz Bki @Tye Elliott we are wrapping up week 6/8. The finish line is in sight and the progress is REAL! Let's keep the momentum going through these last 2 weeks. 🏋️ See everyone next week for Week 7.

the Skyline Race is coming up! Here's a chance to flex your hard work. Our partners at Camp Gladiator are helping folks stay fit this year by building a Run Team for the Skyline 5K, 10K, and Half Marathon, and I’d love to see you out there with us. It’s a fun, supportive group, and having an event on the calendar always makes it easier to stay consistent with training habits. Below are the details if you want to check it out (plus a discount code): Race Info: https://www.runproject.org/skyline-half-race/ Date: April 18th, 2026 Race Starts 7:00am Virtual Options available. Registration Link: (Join the Camp Gladiator Run Team) https://raceroster.com/events/2026/109099/2026-skyline-half-marathon-10k-and-5k 10% Off Registration: RPLOCAL10 If you want to talk more about distances, training, or what the team looks like, DM me directly. Hope to see you on the team! -BJ

This Friday, March 6th, we’re running a Fitness Roadmapping Workshop at the 1230p Coffee Chat LIVE on Skool. We’ll map out your 2026 goals and break down what it actually takes to reach them. We’re chasing progress, not a destination. Small wins. One direction. Consistent action. Poll: Will you be participating in the Fitness Roadmap Workshop?