Nathan Freeburg

Nathan started running when he was 14. 20+ years later, he's still going. When he's not running, he enjoys exploring the city with his son, finding new restaurants with his wife, traveling, or backpacking. He loves dark beer, dark chocolate, and dark coffee.Nathan currently lives in Portland, Oregon, but works in Minneapolis and runs wherever he is. Favorite Minnesota running route is anything that takes him along the Mississippi River. Race Results.Nathan's day job is a Consultant with Leadership Vision in Downtown Minneapolis.
  • Rachel

    I’ve always been intimidated by speed work. I don’t know my 10k or 5k pace. I run marathons:). But I have tried some super easy tips from friends. When running solo I will sprint for first 30sec of each new song. I also run a lot in neighborhoods and will alternate sprint/run between blocks. Not sure if it is the right way, but I did PR one of my marathons last year.

    • frenat

      That’s great Rachel! Try one of the sample plans in the post. Just insert one of the workouts between other days in your normal plan. Hopefully you’ll see that it’s nothing to be intimidated by!

  • Sara

    This is awesome! I will use Antonio’s plan to make my goal of a sub-7 finish at the TC 1 Mile!

  • Angela Sullivan

    I used to hate speedwork, but I realized this past year how much I was cheating myself by not doing it. I used the Run Less, Run Faster program from Runners World to train for my marathon this past October. The plan consists of three intense workouts (speed, tempo, and distance), each one timed, plus two solid cross-training workouts per week. I PR’d by almost 20 minutes, and I credit the fact that I had timed goals for every single one of my runs. It wasn’t easy by any means, but I got my BQ after not having run a marathon for 8 years.

    • frenat

      That’s awesome Angela! When are you running Boston?

      -Nathan