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# Perennial Endurance Coaching | Samantha Langlois

Science-based coaching for distance runners

## Sitemaps

- [XML Sitemap](https://samanthalanglois.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Blog](https://samanthalanglois.com/blog/)
- [Why is Proper Fueling so Hard?](https://samanthalanglois.com/why-is-proper-fueling-so-hard/) - How to properly fuel as an endurance runner is endlessly debated all over the internet, but in reality, it is not that complicated. If you haven’t eaten in the 2-3 hours before your run, eat something (carbs and protein) before you head out the door. If you’re out for more than 60 minutes or if
- [The 4 P's: Plantar Fasciitis, Perimenopause, Patience and Permaculture](https://samanthalanglois.com/the-4-ps-plantar-fasciitis-perimenopause-patience-and-permaculture/) - I have been working through plantar fasciitis for 10 months now. I have dealt with sore feet after long runs for a few years, but things really hit the fan last summer when I was in the thick of marathon training. It was during a 14-mile long run that what had been confined to the
- [The Truth About Tendon Health](https://samanthalanglois.com/tthe-truth-about-tendon-health/) - Science has learned a lot about tendon health in recent years. The truth may go against what many runners have been doing to take care of their tendons. Tendons are your springs. They connect muscle to bone and act like rubber bands - storing and releasing elastic energy as we run. Tendons can handle a
- [Why Hire a Running Coach?](https://samanthalanglois.com/why-hire-a-running-coach/) - Why hire a running coach? Discover the benefits of a running coach so you can more easily reach your unique running goals quicker without making the classic training mistakes.
- [My Rim to Rim to Rim in the Grand Canyon](https://samanthalanglois.com/my-rim-to-rim-to-rim-in-the-grand-canyon/) - Why do we do hard things? I got to dive deep into this question recently in pursuit of a Rim to Rim to Rim run in the Grand Canyon. Also called an R3, the Rim to Rim to Rim is a one day, double crossing of the Grand Canyon. My GPS watch tells me it
- [Why Moms Suck at Recovery](https://samanthalanglois.com/why-moms-suck-at-recovery/) - Moms are the worst at recovery. They get up early on Sunday to fit in their long run before heading to their kids' soccer tournament, where they then proceed to spend the rest of the day on their feet, staffing the snack booth, tending to everyone else’s needs, forgetting to eat, hydrate, pee, or sit
- [What is the Deal with Foot Strike?](https://samanthalanglois.com/what-is-the-deal-with-foot-strike/) - Consider how foot strike, cadence, and speed work affect your running form and efficiency.
- [Post-Exercise Fueling for Women](https://samanthalanglois.com/post-exercise-fueling-for-women/) - Did you know that when, and what, you eat are as important as how much you eat? Fueling correctly after exercise will help you build muscle and restock glycogen stores efficiently so you feel ready to work hard at your next workout. 1. The Importance of Protein Protein is the wonder child when it comes
- [Running and Racing in the Heat](https://samanthalanglois.com/running-and-racing-in-the-heat/) - Here in Maine, we had one final heat wave of the summer well into September. Highs well into the 80s with high humidity and sticky, stagnant air can be a recipe for disaster for endurance athletes. It seems like September days of reliable fall weather are gone. Summer still reigns in September in Maine. I
- [Do you have an off season plan?](https://samanthalanglois.com/do-you-have-an-off-season-plan/) - The off-season, or transition season, can look very different for different people. After a hard racing season, some runners focus on winter sports like cross-country skiing, downhill skiing, and snowshoeing. Some runners move inside and run onto the treadmill while some just run right on through the winter months. Some runners like to spend the
- [Thanks, Gait Happens!](https://samanthalanglois.com/thanks-gait-happens/) - Hallux limitus. AKA arthritis in the big toe joint (the MTP joint). That's what I have. Thanks to the wise practitioners at Gait Happens, it doesn't keep me from running. For me, hallux limitus started as just a sore toe joint; and only sore to the touch. Then I noticed the big toe joint on
- [The Megunticook Trail Festival](https://samanthalanglois.com/the-megunticook-trail-festival/) - The Meguniticook Trail Festival is coming up on Saturday, September 9th in Camden, Maine. This is the 4th year for the Megunticook 50k and the Wicked Tough 10k. This year, the new race director, Ramona Larsen, has added a new race to the roster, the Halfast 20k. The Halfast is a faster course without as
- [Say What?](https://samanthalanglois.com/say-what/) - That’s what I hear from my athletes when we talk about protein needs. Most of them (especially women) are surprised to learn that they are not eating enough protein. Protein is essential for muscle repair and synthesis - something most runners are concerned about. Current dietary guidelines call for eating 0.8 grams of protein per
- [Carbs, Carbs, Carbs!](https://samanthalanglois.com/carbs-carbs-carbs/) - Do you ever get that dreaded 'dead leg' feeling while you're running? Anyone who has experienced it knows exactly what I mean. Your legs feel like lead, there is no bounce to your step, and it takes immense effort to keep moving forward. This is commonly due to a lack of carbs. Carbs get a
- [Avoiding the Dreaded Gray Zone!](https://samanthalanglois.com/avoiding-the-dreaded-gray-zone/) - One of the most common mistakes made by uncoached runners is spending the majority of their training in the dreaded grey zone - Zone 3 - too hard an intensity for aerobic development and too easy an intensity for lactate threshold and VO2 max gains. They end up tired from overtraining and frustrated from a
- [Train Smarter, not Harder: How to Use RPE to Guide Training Intensity](https://samanthalanglois.com/train-smarter-not-harder-how-to-use-rpe-to-guide-training-intensity/) - With a thorough understanding of RPE (rate of perceived exertion), you will be able to train at the correct intensity at every workout, get the most out of each training session, and see results faster. 1. What is RPE? RPE or rate of perceived exertion is a simple tool that can help you tune into
- [To Stretch or Not to Stretch?](https://samanthalanglois.com/to-stretch-or-not-to-stretch/) - I invite you to explore the science of stretching so you understand how to use stretching properly in order to increase range of motion and flexibility without negatively affecting muscle strength and force generation. When I ran cross country in high school, the whole team would meet on the upper field and usually start our
- [Answers to Common Questions Regarding Marathon Training](https://samanthalanglois.com/answers-to-common-questions-regarding-marathon-training/) - I see a lot of confusion and questions out there about how to train for a marathon. Let’s go through a few common questions regarding marathon training. How many weeks should I train for a marathon? The standard range for marathon training is 16-22 weeks. Where you fall in that range is going to depend

## Pages

- [Home](https://samanthalanglois.com/) - Hi, I am Coach Samantha Langlois. Coaching is all about helping people achieve their goals. Your time is precious and in high demand. Why waste it on 'best guesses' when it comes to how to train for your goal event? Through science-based training plans and regular coach-athlete communication, I help runners get to the starting line in peak form.
- [Testimonials](https://samanthalanglois.com/testimonials/) - I was a self-taught distance runner with YEARS of bad habits when Sam scraped me up and got me training properly. She built a schedule and used a methodology that met me where I was, and showed me how to get to where I wanted to be. She had enthusiastic answers to my questions that
- [Informed Consent Form](https://samanthalanglois.com/informed-consent-form/) - Informed Consent Form Client Name(Required) First Last Client Phone(Required) Client Email(Required) Client Address(Required) Street Address Address Line 2 City AlabamaAlaskaAmerican SamoaArizonaArkansasCaliforniaColoradoConnecticutDelawareDistrict of ColumbiaFloridaGeorgiaGuamHawaiiIdahoIllinoisIndianaIowaKansasKentuckyLouisianaMaineMarylandMassachusettsMichiganMinnesotaMississippiMissouriMontanaNebraskaNevadaNew HampshireNew JerseyNew MexicoNew YorkNorth CarolinaNorth DakotaNorthern Mariana IslandsOhioOklahomaOregonPennsylvaniaPuerto RicoRhode IslandSouth CarolinaSouth DakotaTennesseeTexasUtahU.S. Virgin IslandsVermontVirginiaWashingtonWest VirginiaWisconsinWyomingArmed Forces AmericasArmed Forces EuropeArmed Forces Pacific State ZIP Code Emergency Contact(Required) First Last Emergency Contact Phone(Required) General
- [Coach/Athlete Contract](https://samanthalanglois.com/coach-athlete-contract/) - Coach/Athlete Contract WHAT I WILL DO FOR YOU: 1) Customized Training Plans. As your coach, I will write you a customized training plan based on your goals, current fitness level, and needs. Training plans will be written bi-weekly, based on the previous two week’s performance and future goals. 2) Regular Check Ins. I will check
- [Athlete Health Questionnaire](https://samanthalanglois.com/athlete-health-questionnaire/) - Athlete Health/Training Questionnaire Your answers to these questions help me understand your health and injury history as well as your current training. Name(Required) First Last Date of Birth(Required) MM slash DD slash YYYY Phone(Required) Email(Required) Occupation(Required) Has your doctor ever said that you have a heart condition and that you should only do physical activity
- [Trail Running Workshop for Women](https://samanthalanglois.com/trail-running-workshop-for-women/) - Trail Running Workshop for Women CANCELED DUE TO LOW ENROLLMENT! Join us, Saturday 6/27 for a full day Trail Running Workshop for Women just outside of Bethel, ME. Enjoy a fun, casually-paced 10-12 mile trail run on a mix of dirt roads and single track trails. We will make our way to the top of
- [Running Coaching](https://samanthalanglois.com/pricing/) - I believe in the basics. There is no training gimmick that will beat a good night's sleep, adequate recovery, and sufficient fueling and hydration. Endurance training is a long game built around a long-term plan and making slow, steady gains. To be done well, it is a process that can't be rushed. I specialize in
- [About](https://samanthalanglois.com/about/) - Hi, I'm Samantha...and these are my running partners, Grif and Chaga. Grif is the fuzzy guy on my right, and Chaga is the bug-eyed one on my left. We also have a Border Collie named Scout. My husband, Chris, took this picture on what we call Blueberry Hill, an old blueberry barren on the coast
- [Speed Development Program for Runners](https://samanthalanglois.com/speed-development-program-for-runners/) - Are Your Ready to Start? I promise never to sell or share your contact information. Name(Required) First Last Email(Required) Enter Email Confirm Email CAPTCHA
- [Contact](https://samanthalanglois.com/contact/) - Name(Required) First Last Email(Required) How did you hear about me?(Required) In-person eventFacebookWeb searchFriendCoach directoryOther What plan are you interested in?(Required) Select Running CoachingPro Running CoachingI'm not sure. Message(Required) CAPTCHA Contact You can use this form to contact me directly with questions and coaching inquiries.
- [Welcome!](https://samanthalanglois.com/purchase/) - Your cart is currently empty. Click here to get started.
- [Dashboard](https://samanthalanglois.com/dashboard/) - Login Email Address* Password* Show Password Login Remember me Lost your password?
- [Course Catalog](https://samanthalanglois.com/courses/)
- [Personalized Coaching](https://samanthalanglois.com/coaching/) - Why should I be your coach? A good coach is like a cairn on a foggy mountain top; there to guide your way through the storm. As a coach, I am here to provide knowledge, structure, and accountability. If you value science-based coaching and regular coach-athlete communication then read on. Together, we will learn how
- [Membership Catalog](https://samanthalanglois.com/memberships/)
- [Sample Page](https://samanthalanglois.com/sample-page/) - This is an example page. It's different from a blog post because it will stay in one place and will show up in your site navigation (in most themes). Most people start with an About page that introduces them to potential site visitors. It might say something like this: Hi there! I'm a bike messenger

## Courses

- [Speed Development for Runners](https://samanthalanglois.com/course/speed-development-program/) - This fun and rewarding 7-week speed development program is designed to improve neuromuscular coordination, refine running form, and build fitness. You will develop a keen sense of exercise intensity and RPE (rating of perceived exertion) over the course of this program. Ideal for current runners who want to spice up their training and get faster!

## Lessons

- [Weekly Workout Structure](https://samanthalanglois.com/lesson/overview/) - Day 1: Swing: run at 60-80% of maximum effort (RPE 6-8). Your running should feel loose and tall with full striding. Day 2: FAP (fast as possible): run at 90-100% of maximum effort (RPE 9-10). This is run at your sprint speed. Day 3: ANT (anaerobic threshold): run at 80-90% of maximum effort (RPE 8-9).
- [Fueling](https://samanthalanglois.com/lesson/fueling/) - Sufficient fueling is key to feeling good during your workout and recovering quickly afterwards. Your motto should be, 'eat to run, don't run to eat'. If you are skimping on calories, your body won't have what it needs to adapt to your training and build back stronger. If you have not eaten in the 2-3
- [Next Steps](https://samanthalanglois.com/lesson/next-steps/) - Strong work! You progressed from a total of 3088m run (not including recovery) during week 1, to 6340m run (not including recovery) during week 7. That is impressive. I hope you feel like you accomplished something big. Because you did! And, I hope you feel faster, more relaxed, and lighter on your feet. What comes
- [Week 6](https://samanthalanglois.com/lesson/week-6/) - One of my favorite post-workout snacks is Vanilla Chia Pudding. It is great for refueling with the carbs and proteins your body needs. 1/2 cup of raw cashews 1 1/2 cups of water 1/4 cup of maple syrup 2 tsp of vanilla extract pinch of salt 5 T of chia seeds fresh berries for serving
- [Week 7](https://samanthalanglois.com/lesson/week-7/) - Before beginning each workout, be sure to complete a thorough warm-up. And save time for a 5-10 minute cool-down jog or walk after each workout. Day 1: Swing 60-80% of maximum effort (RPE 6-8): run [10x200m][8x150m][10x100m] with 2-3 minutes recovery between reps and 5-8 minutes recovery between sets. Recovery time can be spent walking, jogging, doing light
- [Week 1](https://samanthalanglois.com/lesson/week-1/) - Before beginning each workout, be sure to complete a thorough warm-up. And save time for a 5-10 minute cool-down jog or walk after each workout. Day 1: Swing 60-80% of maximum effort (RPE 6-8): run [10x100m][10x100m] with 2-3 minutes recovery between 100m reps and 5-8 minutes recovery between sets of 10. Recovery time can be
- [Week 5](https://samanthalanglois.com/lesson/week-5/) - Remember to stay hydrated! Aim for 16-20 ounces of water/hour in temps below 70 degrees F; 20-24 ounces of water/hour in temps above 70 degrees F. A quality hydration mix has both sodium and glucose in it for optimal absorption. Dr. Stacy Sims suggests this recipe for making your own hydration mix: 500 ml of
- [Week 4](https://samanthalanglois.com/lesson/week-4/) - Remember, Eat to Run, don't run to eat! Before beginning each workout, be sure to complete a thorough warm-up. And save time for a 5-10 minute cool-down jog or walk after each workout. Day 1: Swing 60-80% of maximum effort (RPE 6-8): run [10x250m][8x100m] with 2-3 minutes recovery between reps and 5-8 minutes recovery between sets. Recovery
- [Week 3](https://samanthalanglois.com/lesson/week-3/) - You are making great progress! Keep up the great work. Before beginning each workout, be sure to complete a thorough warm-up. And save time for a 5-10 minute cool-down jog or walk after each workout. Day 1: Swing 60-80% of maximum effort (RPE 6-8): run [6x300m][6x200m] with 2-3 minutes recovery between reps and 5-8 minutes recovery
- [Week 2](https://samanthalanglois.com/lesson/week-2/) - You probably have a better sense of how hard each session should feel after completing week 1. The goal is to run each interval on a given day at the same effort. A common mistake is to start out too fast and end up slowing down over the course of each interval and/or over the
- [Warm up](https://samanthalanglois.com/lesson/new-lesson-7/) - It is important that you complete a thorough warm-up before beginning any speed work. A quality warm-up helps get your muscles ready for hard work and primes your cardiovascular system as well. Diving right into speed work without a proper warm-up is a recipe for getting injured (particularly hamstring, quad, or calf strains). I recommend
- [RPE (rate of perceived exertion)](https://samanthalanglois.com/lesson/new-lesson-6/) - RPE or rate of perceived exertion is a 1-10 scale that measures an athlete's perceived physical effort while training. Basically, it is a measure of how hard you feel you are working. RPE can be used to prescribe intensity for an upcoming workout AND to describe the intensity of a completed workout. There is some
- [New Lesson](https://samanthalanglois.com/lesson/new-lesson-4/)
- [New Lesson](https://samanthalanglois.com/lesson/new-lesson-3/) - Previous Lesson New Lesson Next Lesson New Lesson
- [New Lesson](https://samanthalanglois.com/lesson/new-lesson-2/)
- [Understanding Your Menstrual Cycle](https://samanthalanglois.com/lesson/new-lesson/) - The average menstrual cycle is 28 days long. It can range between 21 days and 35 days and may vary slightly from month to month. The average 28-day cycle is broken down into two 14-day phases and begins the day your period starts. Days 1 through 14 are the follicular phase. Days 15-28 are the
- [The Nitty Gritty](https://samanthalanglois.com/lesson/the-challenges/) - Knowledge is Power A question I hear frequently from women is whether or not they should run when they have their period. Interestingly enough, because a woman's hormones are low when she has her period and during the days immediately following, her exercise physiology is actually most like a man's then than at any other
- [Yes, You Can!](https://samanthalanglois.com/lesson/the-take-away/) - You got this! So yes, you can get out there and exercise while you have your period. In fact, in some ways, that may be the time your body feels most capable! Listen to your body though, there are times during your cycle when it is harder to exercise and times when it is easier.

## Memberships

- [Coach for a Month](https://samanthalanglois.com/membership/coach-for-a-month/) - Thank you for choosing Coach Samantha Langlois! A confirmation email has been sent to the email address provided. Looking forward to sharing this journey with you!
- [Pro Coaching Plan](https://samanthalanglois.com/membership/coaching/) - Thank you for choosing Coach Samantha Langlois! A confirmation email has been sent to the email address provided. Looking forward to sharing this journey with you!
- [Select Coaching Plan](https://samanthalanglois.com/membership/select-coaching-plan/) - Thank you for choosing Coach Samantha Langlois! A confirmation email has been sent to the email address provided. Looking forward to sharing this journey with you!
- [](https://samanthalanglois.com/membership/402/) - Thanks for joining in the fun! A confirmation email has been sent to the email address provided. The winner will be announced on 10/1/2022.

## Categories

- [Uncategorized](https://samanthalanglois.com/category/uncategorized/)
- [Training](https://samanthalanglois.com/category/training/)
- [Nutrition](https://samanthalanglois.com/category/nutrition/)
- [Marathon Training](https://samanthalanglois.com/category/training/marathon-training/)
- [Stretching](https://samanthalanglois.com/category/stretching/)
- [Training Intensity](https://samanthalanglois.com/category/training/training-intensity/)
- [Megunticook Trail Festival](https://samanthalanglois.com/category/megunticook-trail-festival/)
- [Hydration](https://samanthalanglois.com/category/hydration/)
- [Heat](https://samanthalanglois.com/category/heat/)
- [Strength Training](https://samanthalanglois.com/category/strength-training/)
- [Off Season](https://samanthalanglois.com/category/off-season/)
- [Cross Country Skiing](https://samanthalanglois.com/category/cross-country-skiing/)
- [Injury](https://samanthalanglois.com/category/injury/)
- [Running Coaching](https://samanthalanglois.com/category/running-coaching/)
- [Ultra running](https://samanthalanglois.com/category/ultra-running/)
- [Recovery](https://samanthalanglois.com/category/recovery/)
- [Running Form](https://samanthalanglois.com/category/running-form/)
- [Running Cadence](https://samanthalanglois.com/category/running-cadence/)
- [Speed Work](https://samanthalanglois.com/category/speed-work/)
- [Fueling](https://samanthalanglois.com/category/fueling/)

## Tags

- [What is RPE](https://samanthalanglois.com/tag/what-is-rpe/)
- [Training Intensity](https://samanthalanglois.com/tag/training-intensity/)
- [RPE vs HRZ](https://samanthalanglois.com/tag/rpe-vs-hrz/)
- [sports nutrition](https://samanthalanglois.com/tag/sports-nutrition/)
- [female athletes](https://samanthalanglois.com/tag/female-athletes/)
- [marathon training](https://samanthalanglois.com/tag/marathon-training/)
- [stretching](https://samanthalanglois.com/tag/stretching/)
- [Endurance Athletes](https://samanthalanglois.com/tag/endurance-athletes/)
- [heat](https://samanthalanglois.com/tag/heat/)
- [hydration](https://samanthalanglois.com/tag/hydration/)
- [gi distress](https://samanthalanglois.com/tag/gi-distress/)
- [cross country skiing](https://samanthalanglois.com/tag/cross-country-skiing/)
- [strength training](https://samanthalanglois.com/tag/strength-training/)
- [off season](https://samanthalanglois.com/tag/off-season/)