Marathon Training & Pacing: Strength Work, Heart Rate Zones and an Accidental PB

50,000 downloads, accidental PBs, and marathon miles — there’s a lot to unpack in this episode.

Rob, Ben and Emma kick things off celebrating a huge milestone for the podcast before diving into their latest training weeks. From CrossFit sessions and track intervals to long-run strategies and heart rate zones, the trio break down what’s working, what’s hurting, and what’s helping them move closer to their goals.

Emma shares how structured workouts, strength training, and pacing discipline are boosting her confidence — including a spontaneous race that turned into an unexpected personal best. The conversation also explores how mindset, recovery, and even the menstrual cycle can influence performance, highlighting why understanding your body is key to training smarter.

Along the way there’s plenty of Couch to Coached honesty: the joy of tired legs after a good session, the importance of community support, and why having a coach can make all the difference when preparing for marathon season.

A motivating episode about celebrating progress, trusting the process, and building confidence one run at a time.

Highlights

• Celebrating 50,000 podcast downloads
• CrossFit and strength training for runners
• Heart rate zones and smarter pacing
• The impact of the menstrual cycle on performance
• Emma’s accidental race and unexpected PB
• The value of structured workouts and coaching
• Community support and training motivation
• Long runs and marathon preparation

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