Amir Zahran

Strength | Performance | Endurance
Helping everyday athletes become stronger, faster, and more capable
NYC

[Amir Zahran @coachdhabi]

I’m a strength & performance coach based in NYC.

I started this account to share what I’m learning through coaching, training, and continuing my education.

Expect thoughts on strength, athletic performance, endurance, programming, and the realities of coaching.

Some posts will be for athletes. Some will be for coaches. And some will simply document what I’m working through myself.

I’m here to learn, apply, share, and get better.

[Amir Zahran @coachdhabi]

6. Nutrition

This ties into recovery, but it also deserves its on section in your training.

Your body needs fuel to perform, especially on high-intensity and long-run days. Fuel before, during, and after.

A slice of toast probably isn’t getting you through a 20-mile long run. Eat a proper pre-run meal, fuel throughout the run, then replace what you lost afterward so your body can recover.

Same goes for your day to day runs, fuel accordingly!

[Amir Zahran @coachdhabi]

3. If you want to run faster for longer, you have to run faster… for longer… but not all the time.

You absolutely need faster running to get faster, but that shouldn’t be every run.

That other 20% is where we increase intensity through speed sessions and quality long runs.

Those sessions have a higher recovery cost. Easy running doesn’t, which is why you can keep stacking easy mileage consistently

[Amir Zahran @coachdhabi]

5. RECOVERY. Listen to your body.

Don’t push through fatigue or injury just because the schedule says you have to run.

Allow your body to recover and absorb the fitness you’ve built. You don’t get stronger by hitting your limit every single week. Training only works when you can recover from it.

Plan recovery into your training. A good approach is to include a deload every 4–6 weeks, depending on how you’re responding to training. Reduce your mileage, pull back on intensity, and give your body a chance to absorb the work you’ve been stacking.

Your training plan should be able to change based on how your body is responding to it.

[Amir Zahran @coachdhabi]

2. Easy runs are supposed to be EASY.

Around 80% of your weekly mileage should be at an easy effort.

We hear this everywhere for a reason. Stacking easy miles day after day allows you to build endurance without overly fatiguing your body.

Don’t worry about pace. Focus on effort.

[Amir Zahran @coachdhabi]

1. Gradually build to higher weekly mileage.

I truly believe that to run a strong marathon at your potential, you should be running a minimum of 45 miles/week for 8-10 weeks toward the end of your prep.

That’s the bare minimum for peak mileage.

Ideally, I’d want my athletes, and myself, closer to 55–60+ mpw to build a foundation capable of running 26.2 miles at goal race pace.

But the key word is BUILD.

[Amir Zahran @coachdhabi]

You don’t just start running 55–60 mpw.

The first phase of training should gradually build you from your current baseline toward your peak mileage.

Your starting point can be anywhere. You just need to figure out how long it’ll realistically take you to reach those higher-mileage weeks without injuring yourself.

[Amir Zahran @coachdhabi]

What I’ve learned through my 20-week marathon prep to maximize my performance on race day:

This isn’t for someone just looking to finish 26.2.

This is for performance-based runners looking to run at their fastest potential and continue getting better.

Here’s 5 important tips:

[Amir Zahran @coachdhabi]

@davidkale_ Preach 🗣️