PMPRunning is an online running coaching service founded by coach Henri Forcella (USATF Apprentice Coach, TrainingPeaks and CFSC certified), based in El Paso, TX and coaching runners across the USA and Latin America since 2019. We provide science-based, individualized training plans for runners from 5K to marathon distances, in Spanish and English.

How do I get faster at running?

Getting faster at running requires building an aerobic base with 80% easy running (Zone 2), adding 20% high-intensity work at threshold and VO2max, improving running form and economy, and allowing proper recovery. Consistency over months is the key driver of performance improvement.

What is the 80/20 rule in running training?

The 80/20 rule (polarized training) means spending approximately 80% of your weekly training volume at low intensity (easy, conversational pace) and 20% at high intensity (threshold or above). Research shows this distribution produces better fitness adaptations than training at moderate intensity most of the time.

How should I train for a marathon?

Marathon training requires 16-20 weeks of structured preparation including a base-building phase, lactate threshold development, long runs building to 18-22 miles, and a 2-3 week taper. Most runners benefit from 4-6 days of running per week with one long run on weekends. Nutrition, sleep, and recovery are as important as the runs themselves.

What is lactate threshold and why does it matter for runners?

Lactate threshold is the running pace at which lactic acid begins to accumulate in the blood faster than it can be cleared. It is the strongest predictor of marathon performance for trained runners. Training at and slightly below threshold pace (tempo running) raises this threshold, allowing you to run faster before fatigue sets in.

¿Cómo puedo correr más rápido?

Para correr más rápido necesitas construir una base aeróbica sólida con el 80% del entrenamiento a ritmo fácil (Zona 2), añadir sesiones de calidad al umbral de lactato y VO2máx, mejorar tu técnica de carrera y recuperar adecuadamente. La consistencia durante meses es el principal factor de mejora.

¿Qué es un entrenador de running online?

Un entrenador de running online es un coach certificado que diseña planes de entrenamiento personalizados y te guía de forma remota a través de análisis de tus datos de entrenamiento, comunicación regular y ajustes al plan según tu progreso. PMPRunning ofrece coaching online para corredores de todos los niveles.

How does online running coaching work?

Online running coaching at PMPRunning starts with an assessment of your current fitness, goals, and schedule. Coach Henri creates a personalized weekly training plan, reviews your data from GPS watches, provides feedback on form, and adjusts the program weekly based on how you're responding to training.

PMPRunning Magazine

Running
News

The latest from the world of running, endurance, trail, triathlon, track and the Olympics — plus the weekly scout of tech, shoes, watches and gear.

Running

Gressier and Ingebrigtsen Will Face Off for the First Time on Road at the Copenhagen World Championships

September 18, 2026

This Week's News

🌍 What's Happening in the Running World?

Friday, September 18

RunningTrackNews

September 18, 2026

Gressier and Ingebrigtsen Will Face Off for the First Time on Road at the Copenhagen World Championships

World 10,000 m champion Jimmy Gressier and Olympic 5,000 m champion Jakob Ingebrigtsen will meet for the first time on asphalt in the 5 km event at the World Road Running Championships in Copenhagen, on Saturday, September 19. Gressier arrives with the world's best time of the year at the distance, 12:51 achieved in Lille, while Ingebrigtsen seeks to add another title following his return from Achilles surgery.

World Athletics

Thursday, September 17

CyclingNewsEndurance

September 17, 2026

Enric Mas Conquers His First Grand Tour by Winning the 2026 Vuelta a España

Spanish cyclist Enric Mas was crowned champion of the 81st edition of the Vuelta, taking over from Alberto Contador as the last Spanish winner of the Iberian race since 2014. Primoz Roglic and Felix Gall completed the podium, while Mikel Landa thrilled local fans with his victory in the queen stage heading to Granada.

Olympics.com

RunningNewsEndurance

September 17, 2026

Copenhagen Prepares to Host the World Road Running Championships with Ingebrigtsen, Gressier and Ngetich

The World Athletics Road Running Championships take place September 19–20 in Copenhagen, with 496 athletes from 85 federations competing for titles in the mile, 5K, and half marathon. Yared Nuguse leads the men's mile with his personal best, while Jimmy Gressier, Jakob Ingebrigtsen, and Agnes Ngetich, the reigning world champions, will also be in action.

Olympics.com / World Athletics

Tuesday, September 15

TrackOlympicsNews

September 15, 2026

Josh Kerr Crowned in the 1,500m at the Ultimate Championship Without Ingebrigtsen on the Track

British runner Josh Kerr won the 1,500m final in Budapest with a time of 3:29.35, taking home the $150,000 prize in a race that ultimately lacked the expected showdown with Jakob Ingebrigtsen. Also notable was thrower Rumesh Pathirage, who achieved the first 90-meter javelin throw in Hungarian history.

Marathon Handbook

TrackOlympicsNews

September 15, 2026

Kenny Bednarek and Melissa Jefferson-Wooden Secure the Sprint Doubles in the Ultimate Championship Finale

On the final day of the inaugural World Athletics Ultimate Championship in Budapest, Bednarek won the 200m with 19.52, the world's leading mark, one day after winning the 100m. Jefferson-Wooden did the same in the women's competition with 21.47, also completing the sprint double.

World Athletics

Monday, September 14

RunningNews

September 14, 2026

Registration Opens for 131st Boston Marathon with New Selection Process Updates

Registration for qualifiers of the 131st Boston Marathon, presented by Bank of America, opened on September 14 and will remain available until September 18 at 5 p.m. ET. For the first time, the B.A.A. will incorporate a random selection called Boston Qualifier Selection, which will award approximately 1,000 additional spots to runners who failed to surpass the time standard for their age category. The race will take place on Monday, April 19, 2027, with an entry fee of $270 for accepted runners.

Boston Athletic Association (B.A.A.)

RunningEnduranceNews

September 14, 2026

Cristhian Pacheco Wins Mexico City Marathon and Peru Returns to the Top After 12 Years

Peruvian distance runner Cristhian Pacheco won the Mexico City Marathon with a time of 2:10:03, in a race with a curious detail: the last Peruvian victory on this course had been his brother and coach, Raúl Pacheco. The achievement marks the return of the South American country to the top of the podium at this major Latin American event after more than a decade.

Olympics.com

Sunday, September 13

TrackOlympicsNews

September 13, 2026

Jakob Ingebrigtsen and Masai Russell Crowned on Day Two of Budapest

The second day of the Ultimate Championship 2026 in Budapest featured Jakob Ingebrigtsen and Masai Russell as major stars, both winning their respective finals, along with Klaudia Kazimierska, who conquered the 1500m with a time of 3:57.55 while withstanding the late charge of Georgia Hunter Bell. The event continues its third and final day with more track and field action to come.

Yahoo Sports

Saturday, September 12

TrackEnduranceNews

September 12, 2026

Yaroslava Mahuchikh Crowned First High Jump Champion of the Ultimate Championship

Ukrainian world record holder Yaroslava Mahuchikh won the women's high jump with 1.99 meters on the opening day of the World Athletics Ultimate Championship in Budapest, surpassing Australian Nicola Olyslagers, Olympic and world runner-up. It was the first gold medal awarded in the history of this new competition format.

World Athletics

TrackNewsEndurance

September 12, 2026

Noah Lyles Withdraws Due to Injury and Won't Run in Budapest Ultimate Championship

American sprinter Noah Lyles announced that an injury has forced him to withdraw from the debut of the World Athletics Ultimate Championship in Budapest, despite being one of the major figures announced for the event. Lyles will remain present in Hungary as master of ceremonies and creative advisor to the tournament.

CBC Sports

Friday, September 11

RunningNews

September 11, 2026

25 Years Later, Stephen Siller's Family Runs His Final Route Again

On the 25th anniversary of the September 11 attacks, the family of firefighter Stephen Siller retraced his final route through the Hugh L. Carey Tunnel to the site where the Twin Towers once stood, accompanied by a steel beam from the World Trade Center. The Tunnel to Towers Foundation, created in his memory, will close the month's commemorations with the 25th edition of the Tunnel to Towers 5K Run & Walk in New York on September 27, following the same path Siller ran on foot a quarter century ago.

Military.com

TrackOlympicsNews

September 11, 2026

Budapest Launches First World Athletics Ultimate Championship with Duplantis and Lyles as Main Attractions

The inaugural World Athletics Ultimate Championship began this Friday in Budapest, bringing together 381 athletes from 65 federations competing for a record prize pool of 10 million dollars. Among the stars competing are Mondo Duplantis, Noah Lyles, Julien Alfred, and Melissa Jefferson-Wooden, though Duplantis arrives with physical concerns after withdrawing from the Diamond League final in Brussels as a precaution.

AFP / France 24

Never miss an edition.

Get the running news brief and analysis straight to your inbox. No spam, unsubscribe anytime.

Want to take your training to the next level? Train with PMPRunning →