Half Marathon Training Plan Podcast

New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System

Does running already feel harder than you expected?

If you’re in Week 2 of training and questioning whether you’re cut out for running, you’re not failing — you’re right on schedule.

In this episode of the Half Marathon Training Plan Podcast, Coaches Chris and Maya explain why most beginner runners struggle early on, why it usually has nothing to do with fitness, and how running too fast puts you into the dreaded “grey zone.”

You’ll learn:

• Why the “kind of hard” pace sabotages endurance
• What Zone 2 actually feels like (without confusing jargon)
• How to use the simple talk test to stay aerobic
• Why Zone 2 builds mitochondria and improves fat burning
• How slowing down now leads to faster running later

Coach Chris breaks down the physiology behind aerobic base training, while Coach Maya asks the exact questions most runners are thinking — including how to manage ego, whether walk breaks are okay, and how to know if you’re truly running easy.

We also discuss how a GPS watch with heart rate alerts can remove the guesswork from pacing and help keep easy runs easy.

📍 The "Zone 2" Tool Mentioned:

You don't need an expensive watch, but you do need one that buzzes when you run too fast. Here is the exact model Coach Chris uses and recommends for beginners:

• The "Speed Cop" Watch: Garmin Forerunner 55 Review (Why it's better than Apple for runners)

Runner Tip of the Week:
If you can’t speak in full sentences during an easy run, you’re running too fast.

This episode is designed to help you avoid burnout, stay consistent, and make running feel sustainable — especially during the critical early weeks of training.

New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System

It’s the start of a new year — and runners are being flooded with ads for expensive shoes, supplements, and “must-have” gear.

In this episode, Coaches Chris and Maya cut through the noise and perform a true runner gear audit: what actually improves performance and recovery, and what most runners can safely skip.

We break down the Core Four essentials that matter for half marathon training:

• Why magnesium plays a critical role in sleep, recovery, and nervous system balance
• How electrolytes (especially sodium) support hydration and performance
• Fueling strategies to avoid bonking and train your gut early
• The one recovery tool most runners need — and why expensive gadgets aren’t necessary

We also cover what’s mostly hype, including fat burners, BCAAs, and carbon-plated shoes for beginners — and explain why simplicity beats overbuying.

🎯 Runner Tip of the Week: Never race in brand-new shoes. Use the 2-week break-in rule to stay injury-free.

🔗 Resources & Coach Picks:
We’ve put our exact recommendations in one place so you don’t have to guess:

• Magnesium (Sleep/Recovery): The Best Magnesium for Runners (Review)
• Shoes (Daily Trainers): Beginner's Guide to Half Marathon Shoes
• The Plan: Download the FREE 14-Week PDF

This episode builds on earlier conversations about magnesium, fueling, and recovery — perfect for runners starting the year focused on training smarter.

This has been a production of the Half Marathon Training Plan Podcast. Visit us at HalfMarathonTrainingPlan.com for in-depth articles, training tools, and gear recommendations.

Train Smart. Run Strong. Finish Proud.

New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System

Most runners quit their New Year's resolution by January 19th ("Quitter's Day").

It’s not because they lack willpower—it’s because they pick the wrong plan.

In this episode, Coach Chris and Coach Maya break down the 2026 Training Blueprint: a science-backed strategy to help you survive the "Resolution Rush," build a bulletproof foundation in January, and actually make it to the start line of your spring half marathon.

In this episode, we cover:

• The "Fantasy Plan" Trap: Why downloading a 6-day/week schedule for a 3-day/week life guarantees burnout.
• The 14-Week Sweet Spot: Why 8-week plans cause injuries and 20-week plans cause mental fatigue.
• The Resolution Starter Kit: The 3 specific gear items you need before Week 1 to prevent blisters, pacing errors, and poor sleep.
• The "Durability" Phase: Exactly what to do in January if your race isn't until May (Hint: Don't run long).

🔗 Resources & Links:

• The Plan: Download the Free 14-Week Science-Based Training Plan
• The Gear: The 2026 Resolution Starter Kit (Garmin, Balega, Noxgear)
• The Recovery: Magnesium for Runners Guide

Scientific References:

• Strava Year In Sport Report – "Quitter's Day" Data.
• Hickson, R. C. (1981) – Maintenance of aerobic power.
• Cadegiani & Kater (2017) – HPA Axis & Overtraining Syndrome.

Connect With Us:
Visit HalfMarathonTrainingPlan.com for more guides.

Train Smart. Run Strong. Finish Proud.

New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System

It’s December 22nd. You are traveling, the house is chaotic, and there is a plate of cookies staring at you. The anxiety sets in: "If I miss my long run on Christmas morning, will I lose all my fitness?"

The answer is NO.

In this episode, Coach Chris and Coach Maya give you scientific permission to do less this week. We break down the Science of Maintenance and explain how you can reduce your training volume by 50% without losing a single ounce of VO2 Max fitness.

In this episode, we cover:

• The "Guilt Gap": Why beginners panic during the holidays (and why you shouldn't).
• The Science of Maintenance: The 1985 Hickson Study that proves "Short & Fast" beats "Long & Slow" for retention.
• The "Holiday Fartlek": The exact 30-minute workout to do on Christmas morning.
• The Holiday Hangover: Why stress + sugar + alcohol depletes your Magnesium levels (and how to fix it).
• The January 1st Trap: Why you shouldn't double your mileage on New Year's Day.

🔗 Links & Resources Mentioned:

• Recovery: Best Magnesium for Runners (Top 5 Reviews)
• Gear: The Beginner Running Gear Checklist (2026 Edition)
• Plan: Download the Free 14-Week Half Marathon Training Plan

Training for a Half Marathon?
Visit HalfMarathonTrainingPlan.com for free training schedules, gear reviews, and nutrition guides to help you cross the finish line injury-free.

Disclaimer: This episode is for educational purposes only. Always consult a doctor before starting a new exercise or supplement routine.

New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System

If you just signed up for your first half marathon, you might be tempted to spend a fortune on carbon-plated shoes and fancy gadgets. Don't. In this episode, Coaches Chris and Maya break down the only 3 tools you actually need to stay injury-free and consistent.

We explore the science of the "Comfort Filter," why your brain tricks you into running too fast (and why you need a watch to stop it), and the hydration mistake that leads to cramps.

🔥 In this episode, we cover:

• Why beginners always run in the "Black Hole" (Zone 3) without a watch.
• The "Comfort Filter" study: Why you don't need stability shoes.
• The 3 essential purchases: A basic GPS watch, neutral shoes, and electrolytes.
• Why cotton socks are the enemy of your feet.
• The "Nothing New on Race Day" rule.

🛍️ Featured Gear & Resources:Don't guess at the store. See Coach Chris's curated list of tested gear mentioned in this episode (including the exact watch and socks we recommend):👉 The Runner's Toolkit (Official Gear List)

📑 Scientific References:

• "The Training Black Hole" (Seiler/Foster) – Why perceived exertion fails beginners.
• "Preferred Movement Path & The Comfort Filter" (Benno Nigg, 2015) – Why comfort predicts injury prevention better than pronation control.

🎧 Listen to the Companion Episode:Ep 7: Recovery Run Myths & The "Garbage Zone"

🏃‍♂️ Download the Free Plan:Get the printable 14-Week Half Marathon Training Plan (with the fridge tracker): Download Here

Disclaimer: This episode is for educational purposes only. Always consult a medical professional before starting a new training program.

New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System

Most runners think recovery runs are just “junk miles” or a way to flush out lactic acid. In this episode, Coaches Chris and Maya explain why that’s wrong – and how truly easy running quietly builds the endurance engine that makes you faster on race day.

Using real training science, they unpack what recovery runs actually do inside your body, how they fit into a smart half marathon plan, and why running too fast on easy days can sabotage your progress.

In this episode, you’ll learn:

• What a recovery run really is (and how it differs from a normal easy run)
• Why lactate is fuel – not “lactic acid” that needs to be flushed out
• How slow running improves capillary density and mitochondrial function
• What the “No Man’s Land” pace is and why it stalls your gains
• How recovery runs help you absorb speed work and long runs
• When you should skip a recovery run instead of forcing it

Runner Tip of the Week: Chris and Maya share a simple way to check if your recovery pace is truly easy enough – so you stop turning recovery days into secret tempo runs.

Related episodes & resources:

• Listen to Episode 6 – Mastering Mid-Run Fueling: Gels, Carbs & the Science of Avoiding the Bonk – to learn how carbs and gels power the same aerobic engine recovery runs help build.
• Read our article on Best Recovery Supplements for Runners for additional ways to support your easy days and post-run recovery.

For more science-backed training guides, recovery strategies, and gear recommendations, visit HalfMarathonTrainingPlan.com.

Train Smart. Run Strong. Finish Proud.

New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System

Most runners hit the wall not because they’re out of fitness, but because they’re out of fuel. In this episode, Coaches Chris and Maya break down the real science behind mid-run fueling so you can avoid bonking, run stronger, and finish faster.

We unpack everything from glucose vs fructose transporters, to sodium co-transport, to how caffeine enhances endurance — all in a clear, actionable way you can apply immediately to your long runs and half marathon race day.

What you'll learn:

• Why your body only stores ~90 minutes of run-ready glycogen
• Why simple carbs (not bars or whole foods) are essential during long runs
• The gut’s “traffic jam” limit: why glucose-only gels cause GI issues
• How dual-fuel gels (glucose + fructose) unlock 90g/hr carb absorption
• How to avoid the most common fueling mistakes that lead to cramping and nausea
• The role of sodium in absorption, hydration, and preventing hyponatremia
• How and when to use caffeinated gels for a performance boost
• A proven mile-by-mile fueling pattern for a strong half marathon
• How to “train your gut” so fueling becomes effortless on race day

Show Notes:

• Take your first gel between minutes 45–60
• Aim for 60g carbs/hour (up to 90g/hr if using glucose + fructose)
• Use sodium to support absorption & hydration
• Take caffeinated gels late in the race for a mental/physical boost
• Practice fueling in training to prevent stomach issues

Read more at HalfMarathonTrainingPlan.com

New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System

Magnesium might be the most important mineral runners overlook — and the science shows its impact reaches far beyond cramps or sleep. In this episode, Coaches Chris and Maya break down how magnesium affects energy production, muscle contraction and relaxation, neuromuscular control, cardiovascular stability, and long-term training health.

Most runners focus on sodium and potassium, but magnesium is the mineral that makes those electrolytes work. It regulates ATP activation, maintains ionic gradients, supports heart rhythm, and prevents subtle but performance-killing deficiencies that standard blood tests often miss.

What you'll learn:

• Why only 1% of your body’s magnesium is detectable on standard blood tests
• How magnesium activates ATP — the fuel for every stride
• The role of magnesium in muscle contraction & relaxation
• How low magnesium leads to cramps, fasciculations, and heavy legs
• Why modern diets and high calcium intake deplete magnesium
• The link between magnesium deficiency and cardiac arrhythmias
• Why the RDA is the minimum and not optimal for runners
• How sweat rate, heat, and training load increase magnesium loss
• Evidence-based intake ranges for athletes and high-volume runners

Show Notes:

• Magnesium is the second most common intracellular cation after potassium
• Only 1% of magnesium appears in serum — making deficiency hard to detect
• Low magnesium disrupts ATP activation and ionic gradients
• Subclinical deficiency can cause cramps, twitches, anxiety, and reduced performance
• Magnesium deficiency is linked to arrhythmias and cardiovascular risk
• RDA (300–420 mg) is the minimum — athletes often require more
• High calcium & phosphorus intake increases magnesium demand
• Training in heat and heavy sweating accelerate magnesium loss

Find companion articles, training tools, and related nutrition guides at HalfMarathonTrainingPlan.com.

New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System

The 10% rule is one of the most widely repeated training guidelines in running — but science says it may actually be slowing you down and increasing injury risk. In this episode, Coaches Chris and Maya break down the real research behind mileage progression, long runs, fatigue resistance, workload management, and smarter ways to build volume for a faster half marathon.

This episode cuts through outdated training myths and replaces them with evidence-based strategies built around the body’s true adaptation cycle. You’ll learn how to build mileage safely, add intensity without burnout, and structure your training to unlock your fastest 13.1 ever.

What you'll learn:

• Why the classic 10% rule lacks scientific support
• How bone remodeling makes small weekly increases dangerous
• Why a non-linear 30% jump every 3–4 weeks is actually safer
• How long runs over 21 km improve fatigue resistance
• Why high chronic training load protects against injury
• How sudden drops in training can be just as dangerous as spikes
• How to use the ACWR (Acute:Chronic Workload Ratio) like pro athletes
• The benefits of Critical Velocity (CV) training for cruising speed
• Why CV pace builds fitness without wrecking your recovery
• How to add strength training without overloading your system
• Daily readiness metrics: HRV and training stress scores
• How to structure cutback weeks for maximum adaptation

Show Notes:

• Runners with >20 miles/week consistently achieve faster half marathon times
• Long runs over race distance reduce late-race pace collapse
• The “10% rule” introduces stress too frequently during bone resorption phases
• Use 30% block-style increases every 3–4 weeks instead
• Beginners may increase 15–20% early, then shift to 5–10% every other week
• Critical Velocity training improves fast-twitch aerobic efficiency
• CV workouts: 20–30 minutes total, 2–5 minute reps with 1/3 rest
• ACWR helps track safe training load progression
• High chronic load = protective; sudden low load = vulnerability
• Cutback weeks every 3–5 weeks allow true adaptation

Explore training guides, recovery tools, and deeper episode notes at HalfMarathonTrainingPlan.com.

New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System

Creatine isn’t just for weightlifters — runners can use it to boost recovery, improve brain performance, and enhance high-intensity surges without unwanted weight gain.

In this episode, Coaches Chris and Maya break down the real science behind creatine for runners using research on ATP regeneration, recovery markers, inflammation, glycogen storage, mental fatigue, and fast-twitch muscle preservation.

What you'll learn:

• Why creatine supports short surges, hill climbs, and finishing sprints in long races
• How “low and slow” dosing avoids the dreaded weight gain (skip the loading phase!)
• The surprising cognitive benefits that help during late-race mental fatigue
• How creatine reduces inflammation and muscle damage after long runs
• The ideal 3–5g daily protocol for endurance athletes
• Why creatine helps refill glycogen stores more efficiently with carbohydrates
• How it may preserve fast-twitch muscle fibers during high-volume training

Show Notes:

• Best creatine dosing method for runners: 3–5g/day
• Skip the loading phase for endurance athletes
• Creatine + carbs = faster glycogen replenishment
• Does creatine cause weight gain? Only with loading phases
• Creatine supports ATP regeneration for sprints, hills, and surges
• Cognitive benefits help with pacing, decision-making, and mental fatigue
• Best creatine: Creatine Monohydrate

Find companion notes, recovery guides, and training articles at HalfMarathonTrainingPlan.com.