Sep '25 • General Discussion
Run Foundations Cohort: Key Lessons Recap
Hey Team!! Super stoked to send this out.
This Run Foundations Cohort was the first sport-specific cohort we’ve ever run inside the team.
And it turned into a huge success. Not because we invented something new, but because it reinforced the basic principles that lead to excellence.
Within the group, we had guys just starting their run journey, run their first 5k and guys cross ultramarathon finish lines. So we got to see in real time how the lessons translate to progress across the board.
Over the past 4 calls, we broke down the foundations of running. The habits, rhythms, and mindsets that make you more durable, more efficient, and more confident when you train and race.
Here’s what we covered:
Call 1: Build the Base
Frequency > Duration
- 3 × 30 min runs per week is more effective than 1 × 90 min run. Short, frequent runs build more durability and identity as a runner than sporadic “hero sessions.”
Speed Work Sharpens Form
- Drills and strides are not just about speed. They reinforce good mechanics.
Durability = Holding Form Under Fatigue
- Durability is not just your ability to grind. It is your ability to maintain form. Keep your cadence up late in runs to improve here.
Call 2: Weekly Rhythm
The “Meat of the Week”
- Every week has one or two key sessions that drive progress. The rest is there to support them.
- Give these sessions extra attention on process and execution, and drop stress around the basic stuff.
- Evolve from seeing every day as “just another run.”
Don’t Be a Burnt Cookie
- When you burn chocolate chip cookies, there is no going back. But if you undercook them, you still have warm cookie dough.
- Apply this mindset to final race prep. Showing up fresh and healthy, even if you did not hit every “big session,” beats showing up overcooked and fatigued.
Call 3: Progression + Racing Mindset
Weight Loss as Low-Hanging Fruit
- Even small body composition changes can translate into faster paces and less stress on the body.
- For many guys, losing 10 lbs will have a bigger impact on performance and recovery than perfect execution.
Key Session Progressions
- Long sessions and intervals evolve across the block. Pay attention to how your “Meat of the Week” progresses week to week, and do not skip the key stuff.
Running Your Own Race
- Do not get trapped into sticking with other runners. Know your zones, know your HR, and execute your plan.
- Especially crucial in ultras, where pacing mistakes compound late in the race.
Call 4: Polarized Training + Execution
Polarized Training Principles
- Most of your time in Z2, some in Z4/5, race in Z3. Build the base, raise the ceiling, perform in the middle.
- More applicable in triathlon, where races sit in Z3. In ultramarathon, race effort may stay in Z1/Z2.
Zone Benefits Across Fitness + Strength
- Each zone has a role. Learn them, understand them, and use them to balance training and recovery.
- Z3 is valuable for building strength, developing mental toughness, and ingraining good form.
Race Execution Progression
- Going faster is about holding a higher percentage of your HR threshold for longer.
- A novice 70.3 athlete spends the day in long Z1/Z2.
- An intermediate can hold strong Z2.
- An advanced athlete races in Z3 the entire way.
Athlete Wins
This cohort was not just about principles - it was about execution. And the team showed up:
- Kritzer ran a super successful 50k, his best executed race to date.
- Brandon ran his first 100k, building on his strong showing at Elephant Mountain 50 earlier this year.
- Matt Bank was open and honest about his blow up at the track, and made an immediate improvement in his very next session.
- Nick ran his first 5k and crushed his goal time.
- Joel Blades took on his first 100 miler and gained valuable lessons on running your own race.
These wins are proof that consistency, execution, and honest reflection pay off.
What’s Next:
This was our first go at a single topic based cohort. It became a great was to reinforce the basics, provide tactical training instruction, and bring the team together.
Moving forward, we will keep running ~month long cohorts on specific topics so we can keep stacking wins and growing as leaders together.
Challenge and Prompt for you here in Skool:
Comment with your favorite learning from this cohort (or these notes), and how does the lesson apply to another area of your life.
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Run Foundations Cohort: Key Lessons Recap
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