Tips, inspiration, and a story
to keep you motivated this summer from Mike

Hi Reader,

How’s your summer training going?

I know it’s not always easy keeping up the mileage during these warmer months. The heat, the humidity, the need to adjust your pace – it can all feel like a challenge.

But trust me, every drop of sweat and every early-morning start will be worth it come race day.

Keep pushing, adapt as needed, and remind yourself that you’re building resilience for the big day ahead.

Sydney Marathon around the corner

I’m particularly excited about later this month when I’ll be heading to the Sydney Marathon to cheer on and support 70 of our runners.

This year is particularly special because Sydney has joined the Abbott World Marathon Majors, making it the 7th marathon for runners chasing the coveted Six Star Medal. It’s my third time in Sydney, but my first since it became a World Marathon Major, and the energy promises to be electric.

My first visit was on the way to the Commonwealth Games in Brisbane, where I won the bronze medal, and the second was en route to the Outback Marathon at Ayers Rock. If you’re running Sydney, I’d love to hear about your goals for the race!

If you’re not sure what your next challenge will be, remember that no matter your age or current fitness, you can make remarkable progress. I share a turning point in my running journey in this short blog…

​How I transformed my running journey at 60: A story of persistence and progress​

Here’s a bonus workout session just for you this week:

This "speed play" alternates fast running with recovery, improving fitness, endurance, speed, mental toughness, and calorie burn. I’ve kept it to 50 minutes, making it easy to fit into a lunch break (hopefully!)...

50-minute fartlek session:

• Warm-up (10 minutes)
  • Easy jogging
  • Dynamic stretches
• Main session (35 minutes)
  • Beginner runners:
    • 1 minute steady running
    • 2 minutes walking or easy jogging
    • Repeat 10 times
  • Advanced runners:
    • 2 minutes of fast-paced running
    • 1 minute of easy jogging
    • Every 5th interval: 3 minutes of effort, then a longer recovery
    • Repeat intervals for the session
• Cool-down (5 minutes)
  • Light jogging
  • Stretching

I’d love to hear about your training or goals – whether it’s battling the summer heat or preparing for a milestone race.

Please reply and tell me what’s on your mind.

Here’s to your summer running training!

Mike Gratton (Head Coach, Coach the Run)

p.s. Read my latest Ask the Coach blog:
​Strategies for balancing marathon training and weight loss goals​