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@noahjahnke88

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fall w/ faves 🧡
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Pick of the patch
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New jersey, same dream. Pushing limits, one race at a time #uwgbxc
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Grass is so back
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New City, Same State #frosh #gbxc
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Fourth-Year Freshman #BOOYAH #Koz
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𝐓𝐡𝐚𝐭 𝐰𝐚𝐬 𝐟𝐮𝐧. Men win the Tom Barry Invite for the 4th consecutive year. #BleedGreen #RiseWithUs
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This is a very high level workout! 🥵 It is recommended for elite runners but can be adjusted to any level! Comment ADJUST to get a personalized version of this workout meant for you! This workout is a specific session for the 10k but also works well in the build up for Half Marathons and Marathons! The pace: The 4k should start at Threshold/Half Marathon pace. The 2k Reps Each at 10k pace effort. The 1k Rep at 5k pace effort. By effort we mean that on a perfect day the effort should be equal to the pace. Yet with fatigue and conditions the pace should not be forced only the same exhaustion should be felt.
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After the race is before the race! 🫡 Race day is already hard and your race week training is already less volume than usual. Take advantage of the race day to get more workout volume in since you are already exhausted and need to recover from the race the next few days anyways. What should you do though? Whatever you want to maximize that week is what you should focus on. You have been sacrificing Threshold due to eacing? Then add some threshold. You need to work on speed? Then do some shorter faster reps! 👍 Comment RACE to ask about what you should do atter your next race! By doing this you can develop more throughout the season than your competitors! Don't leave fitness on the table!
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It takes time. It is not linear. It is your own way. 🎢 What is your favorite advice? Put it in the comments! 1. Runners want to improve yet are not always willing to give their body time to adjust to the training stimuli. Often times this ends up in over training or smashing themselves in a session. This leads to nothing. Trust the plan (if you have a good one! If not send us a DM) and you will be rewarded. 2.Runners are often times caught up in the comparison game. Especially young ambitious runners at the high school and college level compare themselves to their peers. This makes everybody feel miserable since there is always someone somewhere who will do something unbelievable. Focus on yourself. Where are you at? Where do you want to go? Work on that. You don’t know someone else’s journey. 3. If you don’t love it, eventually you will hate it. Do the training the way you want to do it. Is that high mileage? Is that low mileage? Is that just run when and how you feel like it? Whatever it is find your way and enjoy the ride. It will bare more fruit then being miserable doing “optimal” training.
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This is an amazing session leading up to races to get a good amount of volume in and still spin the legs! 🦵 This session is in our repertoire for our elite middle distance athletes. It is implemented either in the middle of the season or leading up to the season after a pure base block. Comment ADJUST for adjusted paces and volume based on your level. ✅ The paces in good conditions for our athletes: The 600m reps should be cut down from somewhere between 10k pace to 3k pace. The 200m reps are supposed to be consistent at between 3k and Mile pace. The effort is supposed to be high yet at no point should the runner slow down or get overly fatigued, if this is the case the pace and volume needs to be adjusted.
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Welcome to the Team Noah! 🤝 Noah is an accomplished Distance Runner who currently runs at the Division One level for the University of Wisconsin Green Bay. Here he was able to win the Horizon League in 2025 and earn an All Region spot in the Great Lakes Region. Noah is a Cross Country beast and won 6 out of the 7 races he ran in 2025. He currently holds a personal best of 23:30 in the 8k on grass and was even able to run a 65 min Half-Marathon without focusing on the roads yet. Noah is a self proclaimed Norwegian Method Enthusiast and brings much theoretical knowledge from his studies as well as practical experience from 20 hours + Aerobic work week in and week out. Noahs addition to the team helps us expand our expertise to the long distances. Feel free to DM us or Noah about the opportunity to work with him to become a better Distance Runner!
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