[Download] Marathon Training Blueprint   Are you tired of the same monotonous long runs? Do you ever feel like your training needs a little something extra to keep you motivated and excited? Are you not only looking to finish that half marathon or marathon but looking to finish fast? Look no further! We have the solution for you to transform your long runs with a touch of spice! In this episode, coach Lufeng Zou from our Spark Healthy Runner coaching team will spice up your long runs with a touch of flavor! We will introduce you to the revolutionary concept of adding a little spice to your training. Not only will it make your runs more exciting, but it will also provide you with numerous training benefits with an elevation in your current running fitness! You know…spices are more than just ingredients for cooking. When added appropriately to your long runs, they possess powerful properties that can enhance your physical performance. Imagine running with increased endurance and stamina. Sounds amazing, right? Not only will we discuss physical aspects, but we also will dive into the mental and emotional aspects of long-distance running with spice! Whether you’re a seasoned runner looking for a change or a newer marathon runner looking to hit that PR for your second or third race, this episode is for you! Don’t let your long runs become mundane.  Embrace the excitement, variety, and flavor that we have in store for you.  Get ready to spice up your running routine and take your long runs to the next level!   Learn this and more to inject freshness and excitement into your long-distance runs:   - What are long runs with spice - Who should consider spicy long runs  - What are the benefits of long run workouts - When should you add in long run workouts - 3 types of long run variations   There are six parts of your running journey that need to be optimized so you can run strong and last long!  Learn them here!   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Related Resources:    Episode 164- What are Long Runs with Coach Whitney    Episode 174- Tempo Run Mastery with coach Cat   Get all of coach Lu’s previous episodes as well as his full bio here   Want the structured run and strength plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here:    A big thanks to the Amino Company for your support for this episode!   If you have seen my long run “spicy” workouts on social media, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company.   Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts. Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!    Connect with coach Lu: - Follow coach Lu on Instagram  - Email: lu@sparkhealthyrunner.com - Healthy Runner Facebook Community   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website