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Coach Stéphane

@level.up.running

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If I could only prescribe one quality workout to most distance runners, it would be a tempo run.

Why? Because it sits in the sweet spot between speed and endurance. You work hard enough to stimulate adaptation without digging a recovery hole that takes days to climb out of.

🏃Improves your ability to hold faster paces.
🔥Raises your lactate threshold.
⏱️Builds race-specific endurance.
📈Easy to recover from and repeat consistently.

Research and decades of coaching have shown that the runners who improve the most aren't the ones doing the hardest workouts. They're the ones doing the right workouts consistently. That's why tempo runs have remained a staple for everyone from recreational runners to Olympic athletes.

The best workout isn't the one that leaves you exhausted.

It's the one you'll still be doing six months from now because it's helping you get faster, recover well and train consistently.

Train smarter. Run faster.

#runningtips #temporun #runningcoach #marathontraining #runbetter by @level.up.running

Have you ever noticed how some runners seem to get stronger while everyone else is falling apart?

It isn't because they're fitter. More often, it's because they lose less speed as fatigue builds.

🏃They pace the early miles patiently.
🍌They fuel before energy drops.
💪They build fatigue resistance with long runs and marathon pace work.
🧠They stay disciplined when others get carried away.

The biggest difference between a good marathon and a great one often isn't your first 30 kilometres. It's what happens after that. The runners who finish strongest are usually the ones who made the fewest mistakes early in the race.

The goal isn't to run the fastest first half.

It's to be the runner who's still moving well when everyone else is hanging on.

Finish stronger than you start.

#marathontraining #runningtips #runningcoach #endurancetraining #runbetter by @level.up.running

If mileage alone determined marathon performance, every high-mileage runner would set a personal best.

They don't.

📅Consistent training beats inconsistent high mileage.
🍌Good fueling supports every long run.
⏱️Smart pacing saves minutes on race day.
💪Durability lets you use the fitness you've built.

Mileage absolutely matters, but only if you can recover from it week after week. I'd rather see someone complete six months of consistent training than three huge weeks followed by injury or burnout.

The best marathon predictor isn't your biggest training week.

It's how many good weeks you've quietly stacked together.

Consistency wins.

#marathontraining #runningtips #runningcoach #endurancetraining #runbetter by @level.up.running

One of the biggest mistakes runners make is copying what elites do today instead of understanding how they got there.

Elite runners earned the right to train the way they do through years of gradual progression.

🏃They didn't start with huge mileage.
📈Training volume increased slowly.
😴Recovery became more important as training grew.
🧱Their foundation came before intensity.

I've seen recreational runners jump into elite-style workouts only to end up injured or exhausted. The smartest training plan isn't the most impressive one—it's the one your body is ready for.

Train for where you are today.

Not where someone else is after ten years of running.

Run with purpose.

#runningtips #runningcoach #marathontraining #runbetter #distancerunning by @level.up.running

A lot of runners think they've missed their chance to run their fastest race.

In reality, endurance running rewards experience almost as much as fitness. Better pacing, smarter training and years of aerobic development often outweigh the advantage of youth.

📈Aerobic fitness takes years to build.
🧠Experience leads to better race decisions.
⏱️Pacing improves with every season.
🏃Consistency compounds over time.

Some of the best marathon performances happen well into a runner's 30s and 40s. I've coached athletes who kept setting personal bests simply because they became more patient and more consistent—not because they trained dramatically harder.

Don't let your age define your potential.

Your next personal best might still be ahead of you.

Build fitness that lasts.

#runningtips #mastersrunner #runningcoach #marathontraining #runbetter by @level.up.running

The running industry loves convincing us that the next purchase will unlock another personal best.

Sometimes the biggest upgrade doesn't cost much at all.

📋A structured training plan beats another gadget.
😴Better sleep improves recovery every day.
🥗Consistent fueling supports every workout.
👟Shoes help—but they can't replace training.

I've watched runners spend hundreds on gear while ignoring the habits that actually improve performance. The exciting purchases are rarely the ones that make the biggest difference.

Invest in the things that improve every single run—not just race day.

Smart training beats expensive gear.

#runningtips #runningcoach #runninggear #marathontraining #runbetter by @level.up.running

Most runners think the only way to run a faster marathon is to train harder.

That's rarely the easiest place to find improvement.

🍌Fuel earlier than you think.
⏱️Start slightly slower than goal pace.
💧Stay ahead of dehydration.
🧠Save your biggest effort for the final third.

I've seen runners take several minutes off their marathon simply by pacing more patiently and fueling consistently. The fitness was already there—they just raced smarter.

Before adding another workout, ask yourself if you're getting the most out of the fitness you've already built.

Better racing beats harder racing.

#marathontraining #runningtips #runningcoach #marathonrunner #runbetter by @level.up.running

I don't think runners choose their favourite distance by accident.

Over the years I've noticed certain personalities keep showing up in the same events.

🏃5K runners love intensity.
⚖️10K runners enjoy balance.
🎯Half marathoners thrive on structure.
🏅Marathoners are masters of patience.

Of course there are exceptions, but our favourite race often reflects what we enjoy most about training. Some runners crave speed. Others enjoy the process of building toward something bigger over months.

There's no "best" distance.

The best race is the one that keeps you excited to train long after the novelty wears off.

Run with purpose.

#runningtips #runningcoach #marathontraining #distancerunning #runnersofinstagram by @level.up.running

Every runner has an opinion on this.

Is a sub-3 marathon harder than a sub-18 5K? What about a sub-90 half marathon?

🏅Every distance rewards different strengths.
🏃Speed and endurance aren't interchangeable.
📊Participation numbers don't tell the whole story.
🎯The hardest goal is often the one that suits you least.

I've coached runners who could run a fast marathon but struggled to improve their 5K, and others who were incredibly quick but found the marathon frustrating. Every event demands a different combination of speed, endurance, pacing and patience.

Now it's your turn.

Which achievement impresses you the most—and why?

Consistency wins.

#runningtips #marathontraining #5ktraining #runningcoach #distancerunning by @level.up.running

I've watched runners who couldn't squat much outrun athletes who looked far stronger in the gym.

That's because distance running rewards efficiency just as much as strength.

⚡Running economy conserves energy.
🏃Aerobic fitness powers every stride.
💪Strength supports good mechanics.
⏱️Fatigue resistance wins late in races.

Strength training absolutely belongs in a runner's program. But its job isn't to make you lift the most weight. Its job is to help you move efficiently and stay strong after thousands of strides.

The strongest runner doesn't always cross the line first.

The runner who wastes the least energy usually does.

Run with purpose.

#runningtips #runningcoach #runningstrength #marathontraining #runbetter by @level.up.running

Runners have more data than ever.

The problem isn't having too many metrics. It's knowing which ones actually deserve your attention.

📅Consistency beats almost every metric.
🏃Weekly mileage matters when you can recover from it.
😴Sleep determines how much training you absorb.
📈Running economy often matters more than another fitness score.

I see runners obsess over ground contact time, vertical oscillation and recovery scores while ignoring the basics. Those numbers can be interesting, but they won't make up for inconsistent training or poor recovery.

Don't confuse measuring progress with creating progress.

Focus on the numbers that actually change your performance—not just the ones your watch happens to display.

Train smarter. Run faster.

#runningtips #runningcoach #garmin #runbetter #endurancetraining by @level.up.running

If you're trying to hold your normal pace uphill, you're making every climb harder than it needs to be.

Hills change the cost of running. The goal isn't to keep the same pace—it's to keep the same effort.

⛰️Let your pace slow naturally.
❤️Focus on effort instead of your watch.
💨Save energy for the rest of the run.
🏃Run over the hill—not just up it.

One of the biggest improvements I see in runners is when they stop fighting hills. Elite runners don't panic when their watch shows slower splits. They understand the terrain changed—not their fitness.

Run the effort.

Your watch measures pace. Your body measures the work.

Train smarter. Run faster.

#hillrunning #runningtips #runningcoach #marathontraining #runbetter by @level.up.running