Hey hey! Today, I'm talking heavily on the topic of LT1 and why building training around this intensity can help provide all the good stuff that will elevate your marathon race time. I'll break down why marathon pace may be overrated (but still important) and also how to specifically build LT1 training into your program for your next marathon.

Hill training has been a staple of great coaching for more than 70 years, long before sports science could explain why. In this episode, we break down every major type of hill workout - short neuromuscular sprints, medium aerobic-power repeats, long sustained climbs, and uphill threshold sessions.
We explore the science behind each, the historical foundations from coaches like Lydiard, Cerutty, Bowerman, and Canova, and why hills often deliver bigger benefits with less stress than flat intervals.
If you want to build strength, improve running economy, raise your aerobic ceiling, and train harder without breaking down, this is your blueprint.

In this episode, I'll help break down why running more miles - when done the right way - creates some of the most reliable breakthroughs in endurance for runners of all ability levels. I'll talk briefly about historical high mileage programs, basic physiology, and steps you can take to improve your mileage starting from scratch.

Recap from the New York City Marathon, Indy Monumental Marathon, BAA Half, Valencia Half & More!

Stick around to check out 5 workouts of the week, and a few quick-hitting training tips and thoughts that you can apply to your training today.

Here's my full breakdown on the 2025 Marathon experience! From pre-race, mid-race, to post-race, I lay out everything I did to plan, prepare, and execute this amazing race.

In today's episode, I will walk through the idea of taking structured down weeks in training. We will explore:

• What exactly is a down week
• Why would you take a down week
• Why wouldn’t you take a down week
• How often would you take a down week
• How to not get worried about losing fitness when taking a down week

I went down the r/AdvancedRunning rabbit hole and pulled 10 questions submitted over the last 2 weeks to break down what runners are really curious about right now.

Chapters

00:00 Introduction to Reddit Q&A on Running

02:24 Running Fast on Five Days a Week

08:49 Cumulative Mileage vs. Recent Mileage

15:30 Importance of Running Drills

20:25 Improving Uphill Performance and Finishing Speed

30:03 Recovery Routines and Strategies

33:38 Understanding Recovery Through Data

36:17 Listening to Your Body: Training by Feel

38:08 Innovations in Recovery Tracking

39:55 Cross-Training During Recovery

43:08 Balancing Performance and Weight Management

48:52 The Experience of a Perfectly Paced Marathon

52:53 Key Factors in Race Performance

59:50 Dealing with Race Disappointment

Your long run starts well before you head out the door. In this episode, I walk through how to prepare the day before, what to focus on the morning of, and how to handle fueling, pacing, and recovery. It’s a guide to help you get more out of your long runs - and avoid the common mistakes that make them harder than they need to be.

Join me as I break down the race results from our team over the last two weekends, including the 2025 Chicago Marathon!

As always, I will also share some amazing workouts performed over the last week and leave you with a few insights i've gained along the way.

Another week down for the team. We're in the thick of marathon racing season, so that means a lot of great tune-up races, big workouts, and insights to be gained from those taking to the streets every week. I hope you enjoy today's podcast episode - give it up for those on the team who are putting in the work right now!