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Welcome back to The Marathon Podcast. On this episode we have Ryan Smith on.
 
Ryan is a 25-year-old based in Boston who ran a stunning 2:15:52 marathon debut at the Vermont City Marathon, winning the race and, almost as a surprise to himself, securing the Olympic Trials Qualifier (OTQ) standard. A Division 3 college runner who had been steadily chipping away at his PRs in the years since graduation, Ryan's breakthrough came after bouncing back from a stress fracture and committing to a short but smart "mini marathon block."

In this conversation, host Kristian digs into what made Ryan's debut so remarkable: lower-than-expected mileage (~75–80 miles/week plus cross-training), a double threshold training approach, intensity controlled by feel rather than heart rate or lactate testing, and the philosophy of always erring on the slower side of effort. Ryan is candid about his injury history, the mental side of racing alone, and what it felt like to cross the finish line not quite believing the clock.

⏱️ Timestamps

1:00:08 | Intro — Episode 182 welcome
1:00:23 | Guest introduction: Ryan Smith
1:02:10 | Conversation begins
1:02:54 | Ryan's background — age 25, Div. III college runner, how he got into running
1:05:58 | What it felt like crossing the finish line with an OTQ in his debut
1:08:20 | How the running world and internet reacted (5–6 million Instagram views)
1:09:00 | Life in Boston as a post-collegiate runner
1:20:00 (approx.) | Stress fracture — coming back from injury
1:30:00 | Decision to move up to the marathon distance
1:31:00 | His first half marathon debut — 65:43 on a hilly course
1:35:52 | Track PRs for context: 14:20 (5K), 30:12 (10K)
1:37:16 | Was he intimidated by the marathon distance?
1:38:07 | Confidence-building 10-mile test run in Washington D.C.
1:54:00 | Advice for new marathoners — patience and race selection
1:55:03 | Training breakdown — base phase: 75–80 miles/week + elliptical doubles
1:57:18 | Double threshold sessions explained — erring on the slower side
1:59:00 | The mini marathon block: 3 weeks at 95–107 miles, then taper
2:00:02 | Long runs and marathon-pace work during the block
2:01:53 | Internal vs. external effort — why he runs workouts slower as he gets faster
2:08:14 | Working with a new coach (Aaron Gruen, 2:09 marathoner)
2:10:01 | Role of cross-training — when to use elliptical vs. all running
2:12:12 | Future goals — Olympic Trials strategy and executing a smart race
2:13:16 | Next up: CIM (California International Marathon / USATF Marathon Champs)
2:14:29 | Vermont was his first marathon race — CIM will be his first real marathon build
2:15:05 | Long-term dream: sub-2:09, World Majors, keep getting faster
2:16:50 | Wrap-up and outro

Full video + the Boston 2025 documentary:    / @warwickruns 

Follow Kristian's journey on Instagram: @warwick.runs