How to Guarantee a PR: The 'Season Before The Season' | Strength Running - StrengthRunning

Aug 13, 2025

Intro

This is a quick summary of How to Guarantee a PR: The ‘Season Before The Season’ from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

A single training block isn’t enough for a big PR; stack two cycles – a Base (high‑volume) phase followed by a Speed (race‑specific) phase.
For distance events (marathon, half‑marathon) the “season before” should focus on long‑run mileage (10 mi / 16 km +), building aerobic capacity before you even start marathon‑specific work.
For shorter races (5K, 10K) the “season before” can be a speed‑oriented phase, but still keep a weekly double‑digit long run to protect the aerobic base.
Practical weekly structure: high‑volume week, one easy quality workout, and regular strides or hill repeats.

Workout Example (adaptable for any distance)

4–8‑week Base Block

Long Run – 10–15 mi (16–24 km) at an easy, conversational pace (once per week).
Mid‑week Easy Run – 5–6 mi (8–10 km) at a relaxed pace.
Quality Day – 30 min easy run plus:
- Strides: 6 × 100 m with a jog back, or
- Hill Repeats: 4 × 30 s uphill, jog down for recovery.
Rest / Cross‑Train as needed.

Transition to Speed Phase (after the base block):

Add a 5K or 10K tune‑up race or intervals such as 5 × 800 m at 5K race pace with 2 min easy jog between.
Keep the long run at 10 mi (16 km) to retain aerobic strength.

Practical Tips

Aim for your highest weekly mileage ever during the base phase – it pushes your fitness ceiling.
Consistency is key: keep the long‑run distance steady for 4–8 weeks before upping it to half‑marathon distance.
Even when training for a 5K, don’t drop the long run; a solid 10‑mile run gives you the flexibility to step up to marathon training later.
Use the Pacing app to customize the paces and distances to fit your current fitness level.

Closing Note

Try this double‑season approach this month and watch your training quality soar. Adjust the paces and miles in the Pacing app to match your own goals, and keep an eye on the full StrengthRunning video for deeper insights. Happy running – your next PR is waiting!