What this is
Beyond the Bib Run Co. is a weekly newsletter for Wilmington runners, plus training plans for anyone who wants a clear, safe way to get ready for a race.
The plans combine real workouts (track sessions, hills, tempos and long runs), paces based on your own fitness, gradual mileage and plenty of recovery, in a plan you can follow wherever you run.
How the plans are built
Paces come from the Daniels/Gilbert VDOT model, using a recent race of yours. Mileage rises gradually with cutback weeks and a taper, hard work is capped as a share of your week, and plans that look unsafe are adjusted with an explanation. Every session comes with a short reason for why it is there.
Get in touch
Questions, feedback or a plan that looks off? Email [email protected]. Running something in Wilmington you think we should know about? Tell us and we will share it in the newsletter.