How Emma Lawson went from mid-pack to chasing endurance event wins in the span of one year
.
Emmas dedication to her training took her 5K from 21:40 to 19:30. She simply stacked months of solid work and trusted in the process, saving heroic efforts for when it mattered.
.
Questions or comments? Drop them below or send Mark a message
.
📸: @madame__mel
.
#worldfitnessproject #crossfitgames #runprogression #smarttraining #trusttheprocess
If you’re a triathlete or runner chasing your next big breakthrough I coach athletes just like you with the tools to perform with confidence and consistency.
.
Here’s what you get when you train with me:
✅ Custom, periodized run + bike + triathlon programming in TrainingPeaks ✅ Season planning that’s built around your race calendar, schedule, and goals ✅ Ongoing fitness testing (thresholds, pacing, HR zones) to keep you dialed in ✅ Ongoing video call/text check-ins for real-time support and adjustments ✅ Full analysis of both your numbers and how you’re feeling ✅ A blend of science-based coaching and real-world race experience ✅ Support for all levels from new triathletes to world champ qualifiers
.
Athletes I work with report:
đź’Ą Consistent improvements in pace and power đź’Ą Better understanding of what actually works in their training đź’Ą Race-day execution that feels strong and in control đź’Ą Fewer injuries, smarter training blocks, and more confidence đź’Ą A sense of structure and support in every training phase
.
📸 Swipe to see some examples of athletes I’ve helped get faster, fitter, and more focused across 5Ks, marathons, Ironman races, and everything in between.
@eugenemarathon was one of those races where you are just happy to be able to be on the start line in one piece with the chance to be able to push and suffer. While this race wasn’t a PB, it was a great steppingstone towards one in the future!
.
Fuel plan: 30g PH Gel 20mins pre race, during I had 4x40g SIS beta fuel and 1x30G PH Caf at half way + Gatorade endurance at every aid station
.
Splits: 1:24 first half 1:27 2nd half. Legs just didn’t quite have the durability to hold pace with the lack of long runs in the final 6 weeks (Achilles issue)
#marathon #eugenemarathon
How to train when you have a cold.
.
It’s above the neck you can usually continue with some zone 1/2 training. When it’s below the neck and sitting in the chest, it’s usually best to just take a couple a couple days off to reset the system. Then get back to it with some easy aerobic training for a few days before you get back to intensity.
.
#running #marathon #triathlon #illness
Race season is here, so quick reminder…
Your official time = your chip time from the official race results
Not your GPS watch or strava time.
Courses are professionally measured.
GPS watches can have error due to crowds, wide turns, missed tangents. That’s why your watch almost always reads long.
So if your watch says PB but results don’t match… it’s not the race. It’s likely a combo of gps errors and not running perfect tangents.
For more great info on this follow @officialunofficialtime
#running #marathon #10k #endurancetraining #5k
When should you retire a pair of running shoes?
.
Do it earlier than you think or you’re gonna end up with an injury!!
.
#running #marathon #triathlon #endurancetraining #ironman
