After the first few years of heady progress, runners often find that their improvement curve plateaus. Though they continue diligent work, new PRs—even incremental gains—become difficult to achieve. But once in a while, veteran runners experience the type of breakthrough they dream about, where a small change in training spurs a new level of excellence. This week, Running Times is highlighting runners who made tweaks to their routines—like increased intensity, more strength training or even new running partners—that lifted them to a new level of performance.

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The Runner: Kate DeProsperis
Age: 35
Breakthrough: Periodized Training Can Help You Hit Your Goals

Kate DeProsperis hunted a sub-3:00 marathon from 2007–09 and repeatedly fell short. Enlisting the guidance of Olympic marathoner Jenny Spangler, DeProsperis captured that elusive mark at the 2009 California International Marathon with a 2:50—a 14-minute PR. While Spangler brought a new attitude to DeProsperis' training, she brought something else as well: a training group.

Spangler noticed that DeProsperis successfully completed prescribed track workouts but struggled to hit her target paces on long runs and tempo runs. She urged DeProsperis to join her Sunday morning group for longer efforts.

"It held me more accountable for my training and gave me the encouragement I needed," says DeProsperis, who adjusted her schedule to accommodate more group running as she chased the 2:46 Olympic trials standard.

Continuing to run with Spangler's hard-charging group, which includes about 20 athletes holding sub-3:00 marathon bests, DeProsperis earned a 2:48 in 2010. The following year, she completed CIM in 2:45, earning her spot at the trials.

Running with a group provides mental and physical benefits, as well as a network of people sharing best practices and resources.

"If I didn't have this group and their support, there's no way I would've achieved what I did," DeProsperis says.

The Coach's Take
While time constraints or travel are legitimate barriers for some, most runners worry they won't be able to keep up with others in the group or are afraid they'll have to prove something, Jenny Spangler says.

Yet running with a group provides mental and physical benefits, as well as a network of people sharing best practices and resources. The group dynamic can compel members to challenge themselves on days when they might otherwise check out.

"It's often the power of the group that gets these athletes where they need to be," Spangler says.

In many metro areas, running groups are abundant, frequently anchored by a local running store. Most running groups meet for a weeknight speed workout and a weekend long run. In more isolated areas, runners might have to be proactive to find partners, perhaps seeking out local competitors.

"With a trial run, you can then consider if the times the group meets, the workouts they're doing and the people in the group fit what you need," Spangler says.