I had more than a measure of success running the mile in High School.

A runner churning out seven-minute miles /1 will never know how quickly his arms and legs have to move to run a sub five-minute mile.

You can’t practice by running slow. Interval running is crucial to faster running and peak fitness.

The Kenyan runners who always win marathons never jog. So, I train at 80 percent of my maximum heart rate until I am exhausted. This has always taught my body what Mike Hildebrecht, one of my High School coaches, called “recovery endurance” through a sequence of sprints and rests. Over time, you will still need to give your body a break to optimize gains (consider cross training), but this ability to push yourself to the brink of collapse and recover quickly is essential for top aerobic athletes.

This training philosophy served me well as a Runner, Lacrosse Player, professional Triathlete, and a Volunteer Fire Fighter.

Peace be to my Brothers and Sisters.

Brian Patrick Cork

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1/ The average man of decent fitness runs 8 minute miles during training runs.