Running & Triathlon Training Resources
Expert advice for runners and triathletes who want to train smarter, fuel better, and reach their next goal.
From your first 5K to marathon day and your next triathlon, explore practical training advice from Empire State Endurance coaches. Discover running workouts, endurance nutrition, strength training, recovery strategies, and race-day tips to help you become a stronger, more confident athlete.
Ironman 70.3 World Championship Nice, France: My Race Experience
From an unexpected roll-down spot at Musselman 70.3 to racing through the Mediterranean coast and over Col de Vence, this is the story of Coach Michelle Carr’s first Ironman 70.3 World Championship experience in Nice, France.
Ask the Swim Coach: Open Water Edition
We asked a mix of aspiring triathletes, new triathletes, and established triathletes, what they would like to know, or wish they knew, before starting with open water swimming. Below are some of the most frequently asked questions:
I’m comfortable in the pool, but how do I get comfortable in open water?
What is sighting? How do I know where I’m going while swimming in open water?
How often should I sight while swimming?
How hard/often should I kick while swimming open water?
Chasing Goals, Raising Kids
March is Women's History Month. As we celebrate women throughout the month and celebrate International Women's Day, we want to celebrate something that far too many women believe they can't do—be both a mom and an athlete. The thing is, just because I’m a mom doesn’t mean I have to give up on being an athlete. In fact, being a mom and staying active has become one of the most important parts of my life. So, to all the women out there—don’t let anyone tell you that you can’t be both! You absolutely can be a loving, dedicated mom and a strong, empowered athlete.
Why is it good to have a team of coaches?
What if there was a concept where the athlete had multiple coaches at their fingertips to help with their success? By having the team of coaches, the athlete has multiple people working cohesively together with open communication. This approach brings diverse perspectives, knowledge and expertise to create a comprehensive training plan.