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Weekly tip:
If you run the same route at the same pace every day, you’ll improve — but far slower than you could. Train with structure: easy days easy, hard days hard. That’s where real progress happens.
'The Boom Shakalaka’
10 - 20 minutes warm up
2x2k
2x1k
2x0.5k
(2 minutes recovery throughout)
Your long run isn’t just another workout — it’s the session that quietly shapes your entire race.
Get it right, and everything else feels easier. Get it wrong, and you spend the rest of the week playing catch-up. From pacing and fueling to hydration, kit, and mindset, the little details make the biggest difference.
In this week’s blog, Coach Nick breaks down his 10 proven habits for nailing your long runs — so you can train smarter, stay consistent, and show up on race day feeling confident and ready.
I break this down in more detail in my newest video — give it a watch!
I recently travelled to Kenya to see firsthand how the world’s best distance runners really train.
And honestly —
it changed the way I look at running.
From dirt roads and high altitude
to brutal daily mileage,
the conditions are nothing like what most of us are used to.
In this piece, I break down:
• How Kenyan athletes structure their training
• Why their environment builds mental toughness
• What everyday runners can learn from it
• And the truth behind the doping rumours — how bad is it really?
If you’re serious about improving your running,
this is one you don’t want to miss.
Your supplements need a system too.
People who are serious about their health already know: keeping up with your supplements can get complicated.
And you're probably tracking it all in a notes app. Or a spreadsheet. Or just trying to remember.
SuppCo is changing all that. Their dedicated app lets you digitize your cabinet, get expiration reminders, and catch nutrient overlaps you didn't know existed.
Plus, their StackScore calculates the quality and balance of your routine to help you make optimizations.
Your workouts have a system. Your diet has a plan. Your supplements should too. Get your StackScore from SuppCo and see where your stack stands.
Need new gear or a training plan to boost your next block?
Check out the ranges below, grab what you need, and
use “BEST10” at checkout for 10% off.
Simple upgrade, instant motivation.
Thanks for reading through! I trust there was some helpful information in here for you.
Finish off the end of the newsletter with what to look forward to in the next one.
Chat soon.
Boom Shakalaka! 🔥
Coach Nick
