Training Resources

Written By Ernest Cooper

1. Full-Body Strength & Stretch Routine

Running doesn't begin when you lace up your shoes—it starts with how well your body moves. This monthly guide includes a complete full-body strength routine and daily mobility sequence designed to improve stability, reduce injury risk, and build the foundation for long-term running performance. Whether you're training for your next race or simply staying healthy, these exercises will help you move stronger and recover better.

Strength and Stretch routines

2. Masters Running Cheat Sheet (FAQ)

Answers to the top 50 training, recovery, and performance questions for masters runners. Science-backed guidance on aging engine dynamics, injury prevention, strength, rest, recovery and fueling.

LAPS Masters Cheat Sheet (FAQ)

3 T.R.A.C.K.: Every run has a purpose. There are five type of runs. Each has a specific job.

  • Threshold - Tempo run

  • Recovery - Easy run

  • Ascent - Hills

  • Capacity - Intervals

  • Kilometers - Long run

T.R.A.C.K.

4. 48 Hour taper

The work is done. The final 48 hours are about arriving fresh, not fit. You cannot add fitness this close to race day, but you can lose sharpness by doing too much.

48 hour taper

5. 48 Hour recovery

What you do in the 48 hours after a high intensity session decides how well you adapt and how you perform next time. Recovery is part of the workout.

48 hour recovery
Ernest Cooper
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The Long Run Back