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More is not Better

" Remember that your drills must always be improving in quality, so you must make sure that you are recovered for each new workout. If your workout deteriorates, stop the workout! "  ( coach charlie francis 1948 - 2010) 

For Sprinters more is not better.

For Distance Runners, more might be better within the confines of a proper training program, but sprinters are unique athletes. 

Elite, sprint athletes, especially the world’s fastest men and women, will tell you it’s more about the quality of work. Specifically, for high quality speed work where you are able to execute proper form that strengthens the muscles, you need to sprint and maintain your speed. First you need to be fast. Then you need to be fast longer than everyone else.

It’s not really that simple but if most of you reading this understood how critical getting into the ideal mechanical position really was… Once you have felt this physiological bliss, you will crave for more.

For almost 2 decades people have written into  www.charliefrancis.com trying to unlock the secrets of how to get fast. The basic principles of rest and recovery and respecting high intensity work as the main driver of success needs to be a priority.  However, if you take nothing else from the vast information available to you at charliefrancis.com there is nothing more important than balancing high intensity work with appropriate rest and recovery. 

I hope this website has helped you the way I know it has helped so many others.


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The Small Workout January 26th 2015

The Small Workout                                                          

Is there such a thing as a small workout?

Yes. Most certainly.

The big workouts play a role. The small workouts play a role. The habits in between all count.

I see this often in my clients and in my life and when people at parties want the secret to how to train.

The general idea is you need to learn as much as you can, experiment with your coach and fellow training partners and apply what you know for sure first and don’t give up.

I have made so many mistakes in my training and I had expert advice and a well-rounded, athletic background long before the expert advice.

Here is some quick but very important advice that was taught to me by the best =

  1. Keep a journal. It’s very important.


  1. Listen to others but DON’T ACT on what they say until you think it through.


  1. Read and study what makes you enjoy what you are spending a great deal of time doing. If you are a high level athlete or want to be one then your entire life revolves around your sport.

Lifelong fitness and lifelong enjoyment of staying healthy and mobile requires change which brings a constant need for you to adapt. The more you understand what works for you now, the better you are equipped moving forward in your life. This idea provides an investment into you but also into the ones you love.

The small workout could be a set of depletion push-ups.

 It could also be a set of multi position sit up circuits (see Project Jane sold here at www.charliefrancis.com)

 Maybe it’s a full and complete warm up and nothing else.

I have seen the best athletes in the world show up to train hard, asked how they felt by their coach and then given the day off so they could rest that day because they did not feel ready to train.

Maybe you are not the fastest man or woman in the world. Maybe you just want to excel in the training you are already doing. The principles are all the same.

Remember: It’s not all about THE BIG WORKOUT and it’s not all about the Small Workout … but both matter and count. Balancing each type of workout and learning when to apply each will bring you long term, sustainable success and health. You might even be able to run really fast in the process.

take care of yourself,


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The BIG WORKOUT January 15 2015

It’s seldom about the Big Workout. 

In high school I equated puking during the Big Workout a sign of great accomplishment.

While I was flushing my insides out, onto the hot sand where we ran the hills, I wondered if my competitors were running high quality speed work with full recovery and getting faster.

Maybe not.

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