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00:00 Intro
00:27 My Training Mountain
00:49 Session Outline
02:27 Fitness Update
03:14 Familiarity in your training
04:01 Wake Up Call with Fitness
04:30 How to optimise Strava
05:39 Example Segments to Use

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📺 Watch some of my top videos:
• How My Marathon Training Evolved: From 4:25 to 2:21
https://youtu.be/OemkRpSdDhg?si=l95kOVFIGtxCSgNl
• Unlock Your Potential: The 20-Minute Running Revolution!
https://youtu.be/GiKfLLUU2Fo?si=gU8ZR0g5sMaORZmp
• My Marathon Journey from 3:25 to 2:37 in 11 Months
https://youtu.be/FWBiOVw983g?si=va8nHGUtP3z0941C

In this podcast, I share insights after completing a grueling 20×2-minute hill interval session on Fa Mountain. It's a quick but impactful update on how setting small, measurable goals—like chasing a Strava segment—can revolutionize your running.

Strava segments provide a consistent, objective measure of your fitness over time. You don't need a race to test yourself—your segment serves as your personal benchmark. I explain how tracking your progress on a familiar segment keeps you honest, motivated, and laser-focused on improvement, without the pressure of going all out in a race.

In This Podcast, You'll Learn:
1. Why Strava Segments Are Powerful: How they keep you accountable and track your fitness progress.
2. The Importance of Small Goals: Using achievable targets to stay motivated.
3. How to Use Strava for Training: Making segments a reliable fitness benchmark.
4. Insights from My Hill Interval Session: What it revealed about my current fitness.

Key Topics Covered:
- Benefits of Strava Segments
- Setting Small Goals for Big Results
- Honest Fitness Assessments Without Races
- Tips for Monitoring Progress Effectively

In This Podcast, You’ll Discover:
• How small goals like Strava segments help maintain focus and honesty in your training.
• Why consistency and repetition are the secret weapons for tracking fitness gains.
• How to use personal benchmarks to build confidence and uncover areas for improvement.

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