In this episode, I sit down with Olympian, Scottish international, and McMillan Running coach Andrew Lemoncello to explore the mental and physical strategies that keep runners progressing season after season.

From competing in the steeplechase at Florida State University and running the Olympic marathon to coaching runners of all levels today, Andrew shares with me why consistency, mental reframing, and effort-based training far outweigh strict GPS metrics. Whether you are gearing up for a fall marathon or building your base, this conversation is packed with actionable takeaways to help you train smarter and race stronger.

• Learning from Mistakes: How making training errors as an elite athlete shaped Andrew’s coaching philosophy today.

• Effort vs. Metrics: Why relying too heavily on GPS watches and wearable scores can sabotage your progress—and how to run by feel instead.

• Summer & Heat Adaptation: Managing expectations during warm-weather training blocks and trusting your hidden fitness.

• Gradual Long Run Progression: The half-mile-a-week rule for building volume safely without overstressing your body.

• The Charlie Spedding Mindset: How finding one positive takeaway after every workout transforms race-day confidence.

• Beating "The Wall": A concrete pen-and-paper mental exercise to prepare your mind for late-race glycogen depletion.

• The Universal Running Experience: Why every runner—from Olympic record-holders to first-time marathoners—shares the exact same mental battles.

"I think the biggest thing was making a lot of mistakes as an athlete. Having made pretty much all the mistakes allows me to spot pathways or ways of thinking in athletes very quickly before they set them back." — Andrew Lemoncello

"If your device says you're not recovered but you feel amazing, that's just a metric. You've got to listen to your body." — Andrew Lemoncello

"We all go through the same experiences. It doesn't matter if you're setting world records or running your first marathon. The pace is just different." — Andrew Lemoncello

• Connect with Andrew Lemoncello: McMillanRunning.com

• Read the full article on Marathon Journal: MarathonJournal.mag

• Follow Marathon Journal on Instagram: @MarathonJournal

If you found this conversation helpful, please subscribe, rate, and leave a review on Apple Podcasts or Spotify! Don't forget to share this episode with a friend who is currently in a marathon training block.