Chapters

00:00 Understanding Cadence: The Basics

11:11 The Importance of Cadence in Running

17:10 Practical Tips for Adjusting Your Cadence

Takeaways

• Cadence is defined as steps per minute.
• Optimal cadence can help reduce injury risk.
• Shorter strides can improve running economy.
• Not all runners need to change their cadence.
• Gradual increases in cadence are recommended.
• Using a metronome can aid in cadence training.
• Focus on landing under your hips for better form.
• Higher cadence can lead to better performance.
• Patience is key when adjusting your cadence.
• Aim for a cadence between 170 to 190 steps per minute.

Welp! I couldn't beat the burnout!

Today I'll share with you what's going on in my little world of running and why I simply....need a break!

Chapters

00:00 Introduction to Weekly Review

01:02 Highlighting Erin's New York Mini 10K Performance

06:04 Workouts of the Week Overview

07:00 Pratyush's Threshold Workout

12:36 Aaron's Progressive Run

17:41 Teresa's Fartlek Session

21:20 Kelly's Tempo Run

23:34 Insights and Tools for Runners

27:02 Coco Gauff's Promise Note and Mental Strategies

31:06 Continuous Improvement in Training

34:32 Steve Magness on Training Approaches

Resources:

Running Writings Wind Calculator: https://apps.runningwritings.com/wind-calculator/

Steve Magness Instagram Post: https://www.instagram.com/p/DKzOHP_s7jV/?img_index=1

How do you taper?

In this episode, we explore some of the science of tapering: the critical final phase of training designed to reduce fatigue, maximize adaptations, and set you up for your best race performance.

We’ll dive into pivotal research from experts like Neary, Houmard, Trappe, and Mujika, uncover what’s really happening physiologically and psychologically during a taper, and break down the different tapering models—including the performance-proven fast-exponential taper.

Chapters

00:00 Introduction to Tapering

02:31 Understanding Tapering: Definition and Importance

05:53 Historical Research on Tapering

11:02 Physiological and Psychological Benefits of Tapering

17:19 Tapering Models and Strategies

21:09 Performance Improvements from Tapering

25:40 Physiological Adaptations During Tapering

28:55 Practical Recommendations for Tapering

33:57 Common Myths and Misconceptions about Tapering

38:30 Conclusion and Final Thoughts on Tapering

Hey everybody!
We’re officially 4 weeks out from Grandma’s Marathon, and this week was the biggest mileage week of the build. I’ll break down the key sessions, including a hefty threshold workout and a classic long run fartlek that closed the week on a high note.

What does it take to qualify for the 2028 Olympic Marathon Trials?

In this episode, I break down the latest entry standards, how they’ve changed since 2024, and what it realistically takes to hit those times.

Week of May 25th - 31st

We're breaking down six race performances from the past week, diving deep into four standout workouts, and spotlighting a few key takeaways that could make us all better, smarter runners.

Over the hill and through the woods to Grandma's Marathon we go!

5 weeks to go... A smidge of a down week mileage-wise, but this week hosted my longest sustained tempo of this block!

Listen in for the full breakdown of this week's training and my overall thoughts and takeaways from the week overall.

Whether you’ve just crossed a finish line or wrapped up a long training block, what you do next matters more than you think.

In this episode, I'll break down how to approach the off-season with intention, not just to rest, but to reset.

You’ll learn:

• How long to take off from running (and why)

• The best way to reintroduce easy mileage

• How to rebuild to 75–80% of your peak volume without burnout

• What types of workouts (if any) belong in this phase

• How strength, sleep, and nutrition support recovery

• Why mental resets are just as important as physical ones

• Ways to experiment and stay curious in low-pressure weeks

• How to reflect on your last season and set smarter goals

May 19th - May 25th
In this episode, I recap race results from a handful of athletes, sharing their performances, training challenges, and what we can learn from their experiences. I talk through some key mental strategies, how to adjust for weather, and why delayed gratification is such a valuable part of training. I also share a few practical workout tips, some motivational quotes, and hopefully leave you with a little inspiration for your own training.

Chapters

00:00 Introduction and Overview of Race Results

01:05 Kristin's Marathon Performance and Insights

07:06 Abhinav's 5K Experience and VO2 Max Testing

10:49 Miles' 5K PR and Recovery from Marathon

11:45 Emily and Ed's Boulder Boulder 10K Experience

13:32 Riccardo's 1500m Time Trial and Mental Preparation

15:11 Sydney's Trail Race Success and Training Consistency

19:19 Vivek's Comeback Race After Injury

20:12 Workouts of the Week: Highlights and Strategies

29:31 Training Adjustments for Hot Weather

32:16 The Importance of Trusting Your Coach

34:46 Navigating Comebacks After Breaks

40:34 The Value of Delayed Gratification in Training

48:21 Workout Hacks for Improved Performance

In this episode, I’m diving into what my marathon training has looked like lately as I get ready for Grandma’s. I talk about the highs—like seeing real fitness gains—and the lows, like dealing with that classic marathon fatigue that sneaks up over time. I get into how I’ve had to tweak my recovery, what’s been working (and what hasn’t), and share a few thoughts on recent threshold workouts, track sessions, and those long runs that really test your head as much as your legs and finish off with a quick recap of the week and what I’m looking forward to in the next stretch of training.

In this episode, I dive into the concept of lactate threshold and why it’s such a crucial part of smart run training. I break down the physiology behind it, clear up some common misconceptions, and explain why threshold work is one of the most effective ways to improve your performance. I’ll also share some personal insights on how I incorporate threshold workouts into training — especially for marathoners — and touch on the Norwegian model, which uses precise threshold work to build both endurance and speed.

Chapters

00:00 Understanding Lactate Threshold

02:53 Misconceptions and Importance of Threshold Training

05:32 Defining Lactate Threshold and Its Physiological Aspects

08:41 The Role of Lactate Threshold in Training

11:24 Benefits of Threshold Training for Endurance Athletes

14:04 The Norwegian Model of Threshold Training

16:59 Practical Applications of Threshold Training

19:34 Threshold Training for Marathoners

22:10 Conclusion and Key Takeaways

Hi there!

Today, I want to chat about warming up. It's more than rolling out the door for easy running. Actually, you can make it VERY complex, but I want to try and simplify and share with you my favorite strategies to ensure I take good care of my body so that I can run my best when it matters most. Enjoy!

In this episode, I recap recent race results and workouts from my athletes, highlighting their performances, challenges, and wins. I talk about how weather conditions can impact race outcomes, the role of mental resilience in both training and racing, and share some takeaways on effective training strategies. I also include a few recommendations—both a podcast and a product I’ve been using lately. Plus, I dive into how I’ve been rethinking VO₂ max training as athletes get older, and why recovery matters just as much as the workouts. And finally, I break down the pros and cons of run streaks—and why a balanced approach to training always wins.

Links:

Video: Easy Running with Jeff Cunningham.

Physiology of Endurance Running

7 weeks to go! I'm rolling off my Marathon WIN and back into a full week of training.

Today I'll talk you through the week in full, including one fartlek session and a long run workout, amidst an otherwise normal week!

This episode recaps the last two weeks of racing amongst our athletes, 4 amazing workouts out of the week, and a full list of general guidance, tips, and thoughts I've had over the last week!

Link to NN running video - https://www.youtube.com/watch?v=CeN1FeJIygQ&pp=ygUPbm4gdGhlIGxvbmcgcnVu

Have super shoes peaked? Or is there still room to get a faster shoe? In this episode, I break down a new study that puts Puma’s prototype Fast-R 3—designed using computational optimization—head-to-head with top-tier shoes like the Alphafly and Adios Pro Evo.

The results? Every runner tested had their best running economy in the FR3.

We’ll unpack what makes this shoe different, how it was built entirely through simulation, and what this might mean for the future of personalized performance footwear. Plus, we’ll zoom out to look at limitations and what runners should really take away from this study.

Check out the study here: https://www.biorxiv.org/content/10.1101/2025.04.13.648601v1

8 weeks to go! 93 miles down, 2 solid workouts, and a Marathon WIN!! Listen in to learn more about where my mind and body are with only 2 months to go.

Week of April 21 - 27th

Hello! The team had a huge weekend of racing with the bulk of our runners racing the London Marathon!

London Marathon was a hot one (more on that in the pod), but we also had some great conditions in NYC, Eugene, Oregon, and even in magical Big Sur, California!

So, enjoy the listen as we break down each of those athletes' performances and as always go through the workouts of the week and two tips/thoughts/quotes to close out the day.

Another week of honest training down! Listen in to hear my day-by-day breakdown of training as I build towards Grandma's Marathon in June!

In this episode, I break down 13 (+1) of the biggest changes that helped me grow as a runner — from running more often, to shifting my mindset, to changing the workouts that I do. These aren’t quick fixes or magic workouts — they’re simple habits and lessons that made a real difference over time.

This week on the pod, we're recapping race results, workouts, and training tips from my thoughts and learnings this week.

Race Highlights
Aaron PRs at Run the River in 3:34:07, closing strong with a final 0.2 under 7:00 pace.
Sydney takes on theTraprock 50k, finishing 28th overall on a technical Connecticut course.
Boston Marathon roll call:
– Phil crushes it with a 2:47:35 PR, closing with a 5:25 mile 🔥
– Amar clocks a 2:58:27
– Abhinav runs 3:24:49
– Mimi finishes in 3:27:39

Workouts of the Week
Angel hits 3x2-mile at altitude in Flagstaff
Bianna keeps building for London with threshold .5 mile reps
Emily progresses through the paces with Bec's Gentry
Miles lays down 3x4-mile in his Copenhagen prep

Coaching Corner
Taper Talk: No one-size-fits-all. I’m leaning into what works for the individual.
Breathwork & Hypoxic Training: Max breath holds after cold water immersion might increase red blood cells, boost EPO, and improve fatigue resistance — all in under 15 minutes.
Training Tweaks I’m Building In:
– Extra long runs with strong finishes
– Short, fast reps for economy + turnover

Jack Daniels’ 2.5-Hour Long Run Rule
A deep dive on why most marathoners don’t need to go longer in training — and how it might actually help you more to stop short.

10 weeks left to Grandma's! Training is still simmering along, and I'm happy and healthy with the progress up to this point!

Take a listen to hear more on my not-so-secret training, and gain some insight into how I'm training for my favorite running distance!

In this episode, I’m recapping a strong week of racing and training across the team - from podium finishes to smart efforts on tough courses. I’ll walk through the key workouts that stood out, highlighting how consistency and good execution continue to build fitness.

I’m also sharing some important coaching reminders:

• Why pace is just an output - not the full picture

• How to adjust mid-run or mid-race when things aren’t going to plan

• The role of effort-based training, especially in challenging summer conditions

Plus, a quick note on why strides and short hill sprints are worth keeping in your rotation, even when volume is high.

Today I'm ranting about my favorite time of workout - the fartlek! And more specifically, the alternating fartlek, aka Over/Unders or On/Off workout!

I love these sessions. If i had to pick one type of workout that I could do every week, it would be some variation of an alternating fartlek session. These have been a key to my development as a marathon runner, helping me achieve a 2:16 marathon and stand on 2 Olympic Marathon Trials startlines.

Week of April 7th - In today's episode, I dive into a week of race highlights of distances ranging from 4 .2 miles to Marathon! I also break down key half-marathon-specific workouts for those athletes prepping for a halfer this Spring! I also share some practical tips based on this week's learnings and conversations with you!

Another week down! Give today's ep a listen to learn more about my week of training, my takeaways, and my pieces of advice that you can use during your training as well.

Stuck between which ASICS supershoe model is best for you?

I've tried them both. Listen to hear my experience with both models so that you can pick the shoe that best suits your next workout or race.

In this episode, I’m diving into something I see all the time in athletes—and something I’ve wrestled with myself: fishing for confidence. That urge to prove you're ready, to show you're fit by pushing workouts harder than they need to be. But the truth is, forced confidence never sticks. It’s fragile, and it fades.

I talk about where real confidence actually comes from—consistent work, trust in the process, and belief that builds over time. I’ll share how to shift away from chasing short-term validation and instead focus on cultivating long-term resilience. I also get into some practical tools you can use—things like building a confidence file, tracking the quiet wins, and leaning into presence over performance.

If you’ve ever felt like you had to prove your fitness before you believed in it, this one’s for you.

Week of March 31st - In today's episode, I dive into a week of race highlights of distances ranging from 4 miles to 30km! I also break down a couple of effective workouts of the week and share training insights based on patterns I’m seeing in my athletes' progress. Plus, I offer practical tips based on this week's learnings.

Do you do your strides?

Today, I'm going to walk you through the role and value of doing strides within your weekly training program. You will learn exactly what they are, why we do them, how to do them, and when to do them.

12 weeks until the big one! This week was a "down" week for me as I reduced training volume after pushing it the previous two weeks. I also did a 10k on the track! Listen in to hear how that went and the key lessons I learned from that race. Overall, I had a mixed bag type of week, but I'm more motivated than ever to make the right changes and choices to become a better runner this Spring.

Week of March 24th - In today's episode, I dive into a week of race highlights race distances ranging from 5k to Half Marathon. I also break down a couple of effective workouts of the week and share training insights based on patterns I’m seeing in my athletes' progress. Plus, I offer practical tips based on this week's learnings.

Tempo runs are one of the most effective workouts for building endurance, strength, and race-day durability—but only if you do them right. In this episode, we break down what a tempo run actually is, why so many runners get it wrong, and how to execute it properly for different race distances. We’ll also dive into the science of durability and how tempo training can help you stay strong deep into a race. Whether you’re training for a 5K or a marathon, this episode will give you the tools to maximize your tempo runs.

What if you could run faster without increasing your VO₂ max or threshold pace? In this episode, we dive deep into running economy — the often-overlooked pillar of endurance performance.

You’ll learn:

• What running economy really is (and why it matters)

• How it’s measured

• Why two runners with the same fitness can perform so differently

• Proven strategies to improve your running economy, from shoes and strength work to form and training adaptations

Week of March 17 - 23

Join me today as I breakdown my week of training as I prepare for Grandma's Marathon this June. Every detail is included!

Week of March 17th - In today's episode, I dive into a week of race highlights race distances ranging from 5k to Half Marathon. I also break down a couple of effective workouts of the week and share training insights based on patterns I’m seeing in my athletes' progress. Plus, I offer practical tips based on this week's learnings.

Hey everyone! If you've ever seen Foundational Tempo Run 1,2, or 3 in your schedule you've probably scratched your head and wondered what that means. Today I'm going to talk you through what they are, why we do them, when we do them, and specifically, how to do them. Enjoy!

Hey! Come with me as I ramble off my training log in preparation for Grandma's Marathon in June! Inside you will get every detail about my training and my thoughts surrounding the week in total.

Chapters

00:00 Training Progress and Marathon Preparation

02:50 Weekly Training Breakdown

05:31 Running Routes and Environment

08:41 Workout Insights and Performance

11:31 Long Run and Nutrition Experimentation

14:12 Upcoming Race and Mental Preparation

17:06 Training Structure and Volume Management

19:53 Strength Training and Efficiency

22:47 Conclusion and Future Goals

Week of March 10th - In today's episode, I dive into a week of race highlights from the NYC Half, Shamrock Half, and more. I also break down a couple of effective workouts of the week and share training insights based on patterns I’m seeing in my athletes' progress. Plus, I offer practical tips to help you refine your own training approach and make smarter adaptations along the way.

Listen to today's episode to get my advice and recommendations on what types of shoes you should wear according to the type of run that you are doing!

I'm excited to share that I'll be racing Grandma's Marathon!

With 15 weeks of training ahead, I’m taking a moment to reflect on my goals, the lessons learned from past races, and the approach I'll be using to prepare. I also break down my weekly training structure, highlighting the key sessions and strategies that will guide me to race day.

In today's episode, I dive into a week of race highlights, race performances, and key takeaways. I also break down a couple of effective workouts of the week and share training insights based on patterns I’m seeing in my athletes' progress. Plus, I offer practical tips to help you refine your own training approach and make smarter adaptations along the way.

In this episode, I dive into the reality of bad workouts—because let’s be honest, they happen to all of us. I share my experience with a rough session and discuss how I handled it. More importantly, I break down some practical ways to adjust on the fly, focus on what really matters, and know when to call it a day. The goal? Keep your training moving forward without letting one bad workout mess with your head.

In this podcast episode, I discuss the importance of recovery in training, particularly between intervals, and the need for athletes to understand different recovery paces and how to apply them effectively in various workouts. The conversation covers types of recovery, common mistakes athletes make, and key takeaways for improving performance through better recovery strategies.

00:00 Introduction to Recovery in Training

02:44 Understanding Recovery Paces

05:14 Types of Recovery: Standing, Walking, Jogging, Float

08:03 Applying Recovery Methods to Workouts

10:34 Common Mistakes in Recovery

13:06 Key Takeaways and Conclusion

June 16th - 29th 2025

We're back!

3 races over the last 2 weekends, 4 workouts explained in full, and a handful of coaching tips and insights for you to digest as you continue putting the work in this week!

I lived, trained, and worked at 7000 feet for 9 years. Here's my overall experience and training advice I'd give to those looking to take on altitude training.

Here's a brief breakdown of what exactly an easy run is, why we do them, how we do them, and what we can learn from some of the best runners in the world as it pertains to programming easy running within a training plan.

Over training, underperforming - the driven runner's dilemma!

Today I want to talk to you about a common mistake I see motivated runners experience - running too hard!

Consistently working out too hard is a fast way to ensure you limit your progress as a runner. While there is always a time to run "hard" there's often a better approach to ensuring long-term success.

Listen in here to my experience and my take on finding that sweet spot.

Hey! Did you miss a run due to Winter weather, travel, sickness, or other reasons? Listen in to learn my advice on approaching missed running days and making smart and responsible training decisions.