How They Train! Duane Evans

September 2018


  • 50

Did you compete in high school cross country or track?

  • No.  I played baseball in high school and college and only ran 90 ft. at a time.    If so, where?

How many years have you been running?

  • 10

Lifetime personal records

  • 1 mile – 5:35, 5K – 19:07, 10K – 40:35, 15K – 1:03:40

What running events do you train for or what are your training goals?

  • I typically prefer 5K.

Consider your training over the past 6 months to one year.  How many miles a week do you typically run when not injured and consistently running?

  • 30-35

What does your typical week of running look like?

  • Monday:  4 miles easy 7:30 pace
  • Tuesday: Intervals, 1.5 mile warm up, 5 X (3 min at 5k pace jog 45 sec), 1.5 mile cool down
  • Wednesday:  4 miles easy 7:30 pace
  • Thursday:  Threshold, 1.5 mile warm up, 20 minutes threshold 6:50 pace, 1 mile cool down
  • Friday:   Upper body weight training
  • Saturday: Race 
  • Sunday: Long run, 10 miles 7:30-7:50 pace with last mile being fastest

How does your training vary over the course of a year?

  • Monday – Thursday routine is in the evening so during the summer I am a little slower because of the heat.  I do more running on the St Marks bike path during the summer to take advantage of the shade.  The rest of the year I run on a dirt road.

Do you take recovery or down time?

  • No

Do you peak for certain races?

  • No

How much sleep do you usually get at night?

  • 7 hours

What time of day do you normally run?

  • After work

What injuries have hampered your training over the past year? 

  • Fortunately none.

Do you take any dietary or medical supplements?

  • . Not unless I get sick.

What type of running shoes do you prefer?

  • Whatever is on sale.  I prefer New Balance or Saucony

Do you race in a different type of running shoe?

  • Yes, a lighter weight New Balance shoe

Do you use weight training?

  • . Yes. I do upper body once a week and do 30 pushups every day.

Do you stretch? 

  • Yes, always before a run and usually after.

What are your favorite running routes?

  • That’s a tough one.  There are so many good trails in Tallahassee.

What running resources do you like that would benefit someone else?

  • There are so many good runners in the Tallahassee area, you only need to take advice from your fellow runners.  Don’t be afraid to ask.  If you see a runner you want to be like, ask them how they do it.  God gave us all different abilities and you may never be the fastest runner in a race, but you can always compete against your personal record.

How has your training changed over the years?

  • Funny (but true) story.  When I first started running I was all about efficiency.  I would run to the neighbor’s house and back (about a mile) as fast as I could.  6-7 minutes outside, not even long enough to break a sweat.

What examples can you give of specific training methods, and what were the results?

  • Having a consistent routine that involves some speed work.  I have tried to vary my training for longer runs and it hasn’t worked out well.

What advice do you have for beginning or experienced runners to help them with their training?

  •  It may seem simple, but stick to it.  Make deals with yourself, set goals, offer rewards, whatever it takes to make yourself get out there and run.