Triangle Run Smart Training

Get “Race-Ready” with us!

Do you have a Fall race in your books?
Training starts soon!

Come join us for structured group training for all levels!

Our Fall classes for half and full marathons begins August 2nd.
Classes take place in Cary, Apex, and Holly Springs.

Classes are 16 weeks long and are geared toward helping adults train for a full or half marathon: be it their first or as a veteran runner looking to improve their race time. All levels and paces are welcome!

Learn more & sign up here:
https://trianglerunsmart.com/training-classes

The Running PTs | Running Injury Specialists
Pace Yourself Run Co. - Holly Springs

Shout out! 📣

✔️Week 2 Summer Run Strength = Ladder Hill Repeats + Band Work!

Getting stronger together!

Happy “Terms & Tips Tuesday!”
This week’s term is CUTDOWN RUN.

A CUTDOWN RUN is a type of running workout that starts comfortable then the effort increased incrementally throughout the run.

CUTDOWN RUNs are a valuable tool that can be used to train to the specific demands of a race.
During a race, you need to constantly increase your effort just to maintain your goal pace

The main difference between a progression run and a cutdown run is the structure.
A cutdown run requires you to run at a specific pace, which teaches your body how to pace itself – a skill that is important to race day success. Progression runs tend to be more free-form and a little longer

The idea is to start the CUTDOWN workout at 20-30 seconds slower than marathon pace and drop 10 seconds per mile until you are running just a bit faster than half marathon pace.
By doing so, you’re teaching your body how to continually increase its effort as the workout continues and you become increasingly fatigued. That way, when you approach the mid-point in a race – when you start to feel the effect of the early miles – you instinctively learn to increase your effort and push harder to maintain your pace.

Cutdown runs teach you to approach your threshold and then push through that point and test yourself.

Most cutdown runs are 5-8 miles in distance, but you can make them longer, say 8-10 miles, by slowing down the early miles

An example cutdown workout for someone trying to break 2 hours (9:10 min/mile avg pace) in the half marathon would look something like this:

1 mile warm-up, 6 mile cutdown run (9:45, 9:35, 9:25, 9:15, 9:05, 8:55), 1 mile cool down.

CUTDOWN workouts are a great way to train for what you may encounter during the race, staying strong allll the way to the finish!

It’s time for Motivation Monday!

Consistency: the act of showing up and doing things regularly, without letting temporary moods or sudden obstacles derail your long-term goals.

“Like” if you agree!

The weekend is on-deck! 🙌

“Terms and Tips Tuesday!”
This week’s term is “ sweat.”

What’s the definition?
“Sweat” is moisture exuded through the pores of the skin, typically in profuse quantities as a reaction to heat, physical exertion, fever, or fear.
It’s made of 99% water but it does contain a whole range of other things, too, including: lactic acid, urea, sodium, potassium, magnesium, calcium, iron, copper and zinc.

Sweating is an important thermoregulatory mechanism that helps our body cool down when our core temperature gets too high.

As your body becomes heat acclimatized and adapted to exercise, you’ll actually start sweating earlier in your workout and may even sweat even more than untrained individuals doing the same workout.
Essentially your body has become more efficient at cooling down.

Sweat benefits include:
- boosting energy
- maintaining healthy weight
- defending against many diseases and health conditions
- improving mood
-promoting good sleep

Sweating is natural and good, so long as you’re not over-heating.
Wear breathable fabric, pace yourself, listen to your body and stay hydrated with fluids and electrolytes.

Cary Summer Run + Strength
Class just kicked off- but, there’s still time to enroll! Registration remains open through June 21st.

The class is 10 weeks long and is geared toward helping adults get/stay active with run workouts incorporating strength training. This class is great for beginners as well as seasoned runners. All levels and paces are welcome!

Coach Patti Tiernan will coach this class.

Program dates: June 7, 2026 - August 22, 2026, with NO CLASS the week of 6/14. Group training will meet on Tuesdays and Thursdays at 9:30AM-10:30AM, and there are group long runs with all summer adult classes on Saturdays at 7:00AM-9:00AM. The class will meet at Ritter Park (301 W Lochmere Drive, Cary 27518) & Koka Booth (8001 Regency Parkway, Cary 27518) on Tuesdays & Thursdays.. Saturday run locations vary weekly and rotate throughout the Triangle area.

Register at: https://runsignup.com/Race/NC/Cary/SummerAdultRunStrengthCary

Training is more fun with friends!