In this episode, I dive into the best marathon-specific long run workouts used by competitive and elite runners, how to structure them properly, and how super shoes and shoe rotation fit into the equation.Let me know in the comments below your thoughts or topics you want covered!

In this episode, I break down where to place your strength training in relation to your endurance training each week, and why hills are one of the most underrated tools in endurance training. Whether you’re a runner, triathlete, or hybrid athlete, hills can act as sport-specific strength work that builds resilience without adding gym volume.Let me know in the comments what you think or if there is other topics you want to see covered

In this two-part episode, I break down why I feel heart rate training is overrated, and why focusing on RPE combined with pace or power leads to better training and racing decisions. We’ll cover why heart rate data can be misleading, how elite athletes actually train, and where heart rate does provide real value for long-term progress and recovery.

In Part 2, I talk about practical winter running advice, sharing simple strategies to reduce injury risk when conditions are crap, from treadmill use and pacing adjustments to warm-ups, footwear, and smarter decision-making.

The world’s best athletes train easier than most recreational runners think.

Drawing lessons from Kenyan training culture, insights from Into Thin Air on Ethiopian runners, and the performance mindset explored in Carrie Soto Is Back, we explore why truly easy days are non-negotiable, how environment and patience shape long-term success, and why confidence is earned through consistent preparation.

If you’ve ever felt guilty running slow, questioned whether your easy days are “easy enough,” or struggled to balance ambition with sustainability, this episode will challenge how you think about training and help you race better by doing less on the days that matter least.

Lessons from Kenya & Ethiopias Marathon Success + How To Avoid Bone Stress Injuries

In this episode, Mark breaks down one of the most overlooked performance metrics in endurance sport: running economy, how efficiently your body uses oxygen to run at a given pace. The research is clear: improving running economy can lead to massive performance gains without increasing fitness in the traditional sense.

You can improve running economy, by including:

• Hill sprints & short maximal sprints for neuromuscular efficiency and leg stiffness

• Plyometrics that boost tendon elasticity and reduce ground-contact time

• Heavy strength training to increase maximal force and rate of force development

• Super shoes

• High volume of running

Discover how Arthur Lydiard, the self-taught New Zealand coach, created the endurance training system that shaped modern running. We cover his famous 100-mile weeks, hill circuits, Olympic champions, and how his principles still apply to today’s runners, triathletes, and hybrid athletes.

In this episode, coach Mark breaks down exactly what you should and shouldn’t be doing during the base months of November, December, and January if you want to crush your 2026 season without peaking way too early.Most athletes mess this period up, this is the time to build durability, consistency, strength, and aerobic capacity so you can absorb real training when the season heats up.

Most running injuries are preventable, and usually self-inflicted. In this episode, Coach Mark breaks down the real reasons runners get hurt and how to stay healthy for the long game.

He covers topics like: ramping up mileage too fast to running the same pace every day, skipping strength, or ignoring early warning signs, this episode covers the training, lifestyle, and recovery mistakes that quietly add up to injury.

Why your plan should always be written in pencil, and how simple habits like fueling properly, sleeping more, and varying your training can make you bulletproof over time.

FTP is a useful benchmark, but it’s not the only thing that makes you fast. In this episode, we break down why two athletes with the same FTP could finish 10–15 minutes apart and what actually drives real-world bike speed. From aerodynamics and bottle setup to durability, fueling, pacing, and momentum, we unpack the hidden performance factors that separate mid-pack riders from podium contenders.