Run4PRs

By Run4PRsSports

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Run4PRs episodes

June 27, 2025 293. Unlock your speed with these workouts
Let’s talk about why speed work is essential to getting faster. Speed workouts are designed to increase your running efficiency, improve your VO2 max (which is your aerobic capacity), and train your body to run faster while using less energy.The goal isn’t just to get faster during speed workouts, but to make you a stronger, more efficient runner across all distances. So, even if you're training for a marathon, incorporating speed work will help you maintain a faster pace on race day.🔥 1. Interval Training (Short Repeats): One of the most effective workouts to boost speed is interval training—doing short, intense bursts of running followed by recovery. For example:4x400m repeats at a pace slightly faster than your 5K pace with a 90-second recovery jog between each repeat.You can also mix in longer intervals (e.g., 800m or 1K) at your 5K pace, but keep the recovery between reps active and short.The key here is to run fast but controlled and maintain good form throughout. These sessions help improve your lactate threshold, so you can run harder without accumulating too much lactic acid and fatiguing quickly.🔥 2. Tempo Runs (Threshold Runs): A tempo run is one of the best workouts for building stamina and improving race-day pace. A tempo run is typically done at a pace that’s just below your lactate threshold—the point where lactic acid starts to build up in your muscles and makes running harder.For example, run for 20-30 minutes at a pace you could sustain for about an hour but still feels like a hard effort.If you were to rate this effort on a scale of 1-10, you’d aim for a 7-8 out of 10 (comfortably uncomfortable!).Tempo runs are great for building endurance while also training your body to handle faster paces over longer periods. They help improve your aerobic capacity and increase your overall speed endurance.🔥 3. Fartlek Training: Next up is fartlek training, which is Swedish for “speed play.” Fartlek workouts mix speed bursts with slower running or jogging. It’s a more unstructured form of interval training and can be done on the road or trail.Start with 5 minutes easy running, then alternate between 2 minutes fast (around your 5K pace) and 3 minutes easy.Repeat for a total of 30-40 minutes.The best part of fartlek is the flexibility—you can adapt the speed and recovery based on how you feel. This workout helps build mental toughness and increases your ability to change pace without slowing down or losing form. It’s also a great workout for runners looking to improve speed and endurance together.🔥 4. Hill Repeats: Hill sprints are incredibly effective for building strength in your legs, improving running form, and increasing your speed. Hills force you to drive with more power, improving your turnover and running mechanics.Find a moderate hill that’s about 100-200m long. Sprint up the hill at max effort, focusing on driving your knees and pumping your arms.Jog or walk back down for recovery.Start with 6-8 repeats and work your way up.Hill workouts can be tough, but they’ll make you a stronger, more efficient runner. They also help with speed endurance, as running up a hill mimics the demands of running fast on flat terrain.🔥 5. Progression Runs: A progression run is a great way to practice pacing and finish strong in races. Start the run at an easy pace and gradually increase the pace as you go. By the end of the run, you should be running at your race pace or even faster.For example, if you’re doing a 5-mile progression run, start with the first mile at an easy pace, then gradually speed up each mile until you're pushing your pace in the final mile.This workout builds mental toughness, teaches you to run negative splits (where the second half of the run is faster than the first), and simulates race-day fatigue management.If you’re looking to improve your running even more, don’t forget to subscribe to the podcast and check out our coaching options and training plans on www.run4prs.com
57 min
June 18, 2025 292. BIG Boston Marathon Update – New BQ Rules Are Here
In this episode, we break down the huge changes coming to Boston Marathon qualifying standards starting with the 2027 race. The BAA has officially announced time adjustments for marathons run on net downhill courses — and it’s going to impact thousands of runners chasing their BQ.
We cover:
✅ What the new rules are
✅ How races like REVEL, St. George, and Jack & Jill are affected
✅ The new time standards by age, gender, and elevation drop
✅ Why Boston is making this change now
✅ How to adjust your race strategy going forward
Whether you’re planning your next BQ attempt or just curious about how this impacts the running community — this is one episode you don’t want to miss.
📩 Let us know your take — DM us @run4prs or send an email with your reaction!
47 min
June 13, 2025291. Best Marathon Training Workouts
. Best workouts to improve at the marathon distance
Whether you’re a seasoned runner or just starting your marathon journey, these workouts will enhance your endurance, speed, and overall race strategy.
First up, the cornerstone of marathon training: the long run. This workout is crucial for building endurance and mimicking race day conditions.
Tips for Effective Long Runs:
Frequency: Aim for one long run per week, gradually increasing the distance. Start with distances you're comfortable with and add about 10% each week.
Pacing: Keep the pace comfortable—around 30 to 90 seconds slower than your goal marathon pace.
Nutrition: Experiment with fueling strategies during your long runs to find out what works for you.
Next, we have tempo runs, an essential workout for improving your lactate threshold, which is critical for longer races like the marathon.
How to Execute a Tempo Run:
Warm-Up: Start with a 10-15 minute easy jog to get your legs warmed up.
Tempo Pace: Then, increase to a challenging pace that you can maintain for 20-40 minutes—usually around 10-20 seconds per mile slower than your 10K pace.
Cooldown: Finish with a 10-15 minute easy jog to cool down.
Now, let’s talk about interval training, which is fantastic for building speed and adding variety to your workouts.
Recommended Interval Workout:
Warm-Up: Begin with a gentle jog for 10-15 minutes.
Intervals: Choose a distance around 400m or 800m. Run the interval at a pace you could hold for a 5K, and then rest for an equal amount of time.
Reps: Aim for 4 to 8 repeats based on your fitness level.
Cooldown: Finish with a light jog or walk for about 10 minutes.
Interval training not only improves your speed but also builds mental toughness.

While it might seem counterintuitive, recovery runs are just as vital for improving at the marathon distance. These are slower-paced runs aimed at helping you recover while still logging miles.
Key Points for Recovery Runs:
Pacing: Keep them at a conversational pace, generally 1-2 minutes slower than your marathon pace.
Duration: These runs can range from 30 minutes to an hour, depending on your weekly mileage and how you feel.
If you enjoyed today’s episode, don’t forget to subscribe, rate, and share! Join us next week when we discuss nutrition strategies to fuel your marathon training. Happy running, and remember, every mile counts!
44 min
June 06, 2025 290. Unlocking your potential: The journey to long distance running success
Long-distance running isn’t just about the miles—it’s about the mindset. Success comes when you shift from just running to training with purpose.
💡 Key Mindset Shifts for Success: ✔️ Patience is everything – Progress doesn’t happen overnight. Small, consistent improvements lead to big results. ✔️ Embrace the discomfort – Running long distances means pushing through fatigue, but knowing when to listen to your body is just as important. ✔️ Run for yourself – Success isn’t about comparing your pace or mileage to others. It’s about becoming the best version of YOU.

🔥 The Key Pillars of Training: ✅ Base Mileage: Gradually increasing weekly mileage strengthens your aerobic engine. ✅ Long Runs: The bread and butter of long-distance success—learning to run on tired legs. ✅ Speed & Strength Work: Hills, tempos, and strides help improve efficiency and prevent injuries. ✅ Recovery Matters: Sleep, nutrition, and easy runs are just as important as hard workouts.
Too many runners fall into the trap of overtraining, ignoring recovery, or racing their training runs. The biggest mistakes?
❌ Running every run too fast – Easy runs should be easy. Save your energy for race day! ❌ Skipping strength & mobility – Weaknesses catch up with you in the later miles. ❌ Not fueling properly – Dialing in nutrition is key to long-distance success.
When everything clicks—your training, mindset, and recovery—you start to see real breakthroughs.
🏆 Pro Tips for Tapping Into Your Best Performance: ✔️ Trust the process – You don’t need perfect runs, just consistent effort. ✔️ Learn from setbacks – Every race, every training cycle teaches you something. ✔️ Find your “why” – When the miles get tough, remembering your purpose keeps you moving forward
43 min
May 30, 2025 289. Heat Training: Run Smarter & Stronger This Summerr
Whether you’re training in the summer heat or preparing for a race in hot conditions, this episode will cover how the heat affects your body, how to adjust your workouts, and tips for staying safe while training in the warmer months.💡 Increased Heart Rate: When it’s hot outside, your heart has to work harder to pump blood to the surface of your skin to release heat. This can cause your heart rate to increase, which can make running or exercising feel harder than usual—even if you’re running at the same pace.💡 Dehydration and Electrolyte Loss: Heat also causes you to sweat more to cool down. But when you sweat, you lose not only water but also electrolytes like sodium, potassium, and magnesium, which are essential for muscle function and energy. If you're not replacing those electrolytes, you can get dehydrated and your performance will suffer. Dehydration can also lead to muscle cramps, dizziness, and fatigue.💡 Reduced Oxygen Delivery: As your body heats up, blood flow is diverted from your muscles to the skin to aid in cooling. This can reduce the oxygen supply to your muscles, which makes it harder for your body to work at higher intensities. Essentially, your body’s efficiency decreases in the heat, which can feel like you're running slower or that it takes more effort to keep going.💡 Mental Fatigue: It’s not just physical fatigue that sets in when it’s hot—mental fatigue becomes more of a challenge. Running or training in the heat can be draining, and sometimes, just getting through the workout feels like a huge mental hurdle.🔥 1. Modify Your Pace: First and foremost, you need to adjust your expectations when training in the heat. Your pace will naturally slow down in hot conditions, and that’s okay! It’s important to listen to your body and not push yourself too hard, especially on high-intensity days. You might be running slower than usual, but that’s just your body trying to cope with the heat.💡 Tip: If you're doing speedwork or interval training, try to reduce the intensity or shorten the intervals. For example, if you usually do 400-meter repeats, you could drop to 200-meter repeats to allow your body to recover faster.🔥 2. Start Early or Late in the Day: The sun is usually at its hottest between 11 a.m. and 4 p.m., so it’s best to train early in the morning or later in the evening to avoid the extreme heat of midday. Running in the early morning when it’s cooler will help your body handle the heat better and prevent you from becoming overheated.💡 Tip: If you're a morning runner, try to hydrate the night before so that you're already prepared for the early workout. If you’re running in the evening, make sure you eat and hydrate well throughout the day to keep your energy levels up.🔥 3. Stay Hydrated and Replenish Electrolytes: Hydration is key when you’re running in the heat. Make sure you’re drinking enough water before, during, and after your workout. But don’t forget about electrolytes—just drinking water won’t be enough to replace what you lose through sweat. Consider adding electrolyte tablets to your water or drinking sports drinks that help replenish sodium and potassium.💡 Tip: Aim to drink around 16-20 ounces of water for every hour of exercise, and try to consume an electrolyte drink or snack during any workout over an hour. If you’re running longer distances in the heat, take water breaks every 20-30 minutes.🔥 4. Wear Light and Breathable Clothing: What you wear during hot weather workouts matters. Choose lightweight, moisture-wicking fabrics that allow sweat to evaporate and keep your body cool. Avoid wearing dark colors that absorb heat—opt for light colors that reflect the sun. A hat or visor can help keep the sun off your face, and sunglasses can protect your eyes from UV rays.💡 Tip: If you plan to be out in the sun for a while, make sure
40 min
May 23, 2025 288. Trail Races & Running Vs Road
Segment 1: Introduction to Trail RunningFirst off, what exactly is trail running? Unlike road running, which takes place on paved surfaces, trail running occurs on natural terrains like dirt paths, rocky trails, and through beautiful forests and mountains.Not only does trail running offer breathtaking views, but it also provides a more challenging workout as you navigate uneven surfaces, elevation changes, and natural obstacles.Segment 2: Benefits of Trail RunningNow, let’s discuss some benefits of trail running. One of the most significant advantages is the lower impact on your joints compared to road running. The soft surfaces can be easier on your feet and legs, helping to reduce the risk of injury.Additionally, being out in nature promotes mental well-being, reduces stress, and enhances your overall connection with your environment. Plus, the varied terrain engages different muscles, helping to improve your strength and balance.Segment 3: Getting Started with Trail RunningHost:So, if you’re new to trail running, how do you get started? Here are some key tips:Choose the Right Gear: Invest in a good pair of trail running shoes with appropriate traction and cushioning. Consider wearing moisture-wicking apparel and carrying a hydration pack, especially for longer runs.Start Slow: Begin with shorter, less technical trails to build your confidence. As you become more comfortable, gradually increase your distance and tackle more challenging terrains.Learn Trail Etiquette: Be respectful of the environment and fellow trail users. Stay on marked paths, yield to hikers, and pack out what you bring in.Segment 4: Training for Trail UltramarathonsHost:Now, let’s talk about how to prepare for trail ultramarathons. An ultramarathon is any race longer than the traditional marathon distance of 26.2 miles. To effectively train:Build a Solid Base: Start with your regular running routine, ensuring you have a solid base of mileage before adding in the ultra-specific training.Long Runs: Incorporate long runs into your training, ideally on trails similar to your race course. Gradually increase the distance, aiming to have a few runs of 20 miles or more as part of your training plan.Vertical Gain Training: Ultramarathons often involve significant elevation gain. Include hill workouts in your training, whether it’s running hills or utilizing incline on a treadmill.Segment 5: Nutrition and Hydration StrategiesHost:Nutrition is critical during both training and on race day. Learn what works for you through trial and error during your training runs.Pre-run fuel: Make sure you consume a meal rich in carbohydrates before long runs.During the run: Use energy gels, chews, or whole foods like bananas or nut butters for sustained energy.Hydration: Pay attention to your hydration needs. Carry water or electrolyte drinks and learn how often you need to refuel during your runs.Segment 6: Mental Preparedness and Race Day TipsHost:Now let’s not forget the mental aspect of trail ultramarathons. Ultras require strong mental resilience:Visualization: Picture yourself successfully navigating the course to build confidence.Pacing: Start slow and find a rhythm. It’s crucial to conserve energy, especially in the early stages of the race.On race day, arrive early, check your gear, and familiarize yourself with the course if possible. Trust your training, and remember, it’s okay to have fun and enjoy the experience!
40 min
May 16, 2025287. Half Marathon Mastery: Crush Your Next Half!
www.run4prs.com Segment 1: Understanding the Half Marathon
First, let’s talk about what a half marathon is. A half marathon is a race that covers 13.1 miles, which is roughly 21 kilometers. It's a great distance for those who want a challenge but aren’t quite ready for the full 26.2 miles of a marathon.
Training for this distance comes with numerous benefits – not just for your physical health but also for your mental well-being. Many find that the training process teaches discipline and can be a great way to set a personal challenge!

Segment 2: Setting Goals
Next, let's discuss the importance of setting goals. It's crucial to have clear, achievable targets as you begin training. Maybe your goal is to simply finish your first half marathon, or perhaps you’re looking to beat your previous time. Whatever your objective, make sure it's specific and realistic.
Think about what motivates you and how you want to feel on race day!

Segment 3: Training Plans
Now, let’s move on to training plans. There are many different plans available, so it’s essential to find one that fits your current fitness level.
A typical training plan often spans 10 to 16 weeks and includes:

Long runs: These are key for building endurance.

Speed workouts: Intervals or tempo runs can improve your pace.

Cross-training: Activities like cycling or swimming can help with overall fitness without the impact on your joints.

Rest days: Don’t underestimate these! They help your body recover.
For beginners, I recommend looking for plans from reputable sources like the Runkeeper app or Hal Higdon’s website.

Segment 4: Nutrition and Hydration
Training for a half marathon isn’t just about running; nutrition plays a critical role too. Fueling your body properly can make a significant difference in your performance.
Focus on a balanced diet rich in carbohydrates, proteins, and healthy fats. And don’t forget hydration! Aim to drink water consistently throughout the day and especially before, during, and after your long runs.

Segment 5: The Importance of Rest and Recovery
Speaking of recovery, it’s crucial to understand the importance of rest days. Your muscles need time to heal and grow stronger after those intense training sessions. Incorporate active recovery like gentle yoga or light walking to keep your body moving without added strain.
Listen to your body. If you’re feeling overly fatigued or notice persistent aches, take a break or modify your schedule.

Segment 6: Race Day Preparation
As race day approaches, preparation is key. In the days leading up to the race, focus on getting adequate sleep and sticking to familiar foods. On the morning of the race, have a light breakfast and ensure you’ve planned your route to the race location to avoid any last-minute stress.
Before you start, take a moment to visualize crossing the finish line and achieving your goal!

Segment 7: Common Mistakes to Avoid
Finally, let's cover some common mistakes to avoid. One major pitfall is overtraining, which can lead to injuries. Make sure to listen to your body and don’t push through pain or excessive fatigue.
Also, pay attention to nutrition and hydration; neglecting these can impact your performance on the big day. Lastly, don’t skip rest days! They’re just as important as the training itself.
37 min
May 09, 2025 286. Are Running Goals Over After Kids? Parents of 3 kids answer!
286. ARE RUNNING GOALS OVER AFTER YOU HAVE KIDS?
8 years ago, I was a 3:14 marathoner when I announced I was pregnant with my first kid and a lot of people had A LOT of things to say. The tone of many tended to be that I would no longer have ‘time’ for running or some variation of that statement. While I understand where people are coming from, there are better ways to phrase the message. While having kids has changed our lives and required us to adapt how and when we train, it is not an impossible feat. In todays podcast we will be sharing what worked for us over the years to continue to train after kids as well as some wisdom on giving yourself grace during the time period. Change is not an inherently bad thing. You don’t have to bounce back or crush crazy goals. Your goals can change and that is OKAY too.

Kids do change your life but it’s not a ‘bad thing’

Forces you to prioritize what is important

Maybe you realize running isn’t that important to you

Puts it into perspective

Running used to be EVERYTHING & the pressure was so high .After kids, I no longer cared as much and it helped me actually reach my potential by not allowing time to overtrain or over think

You won’t have as much free time

Can help you be more efficient

Helps you be mentally tougher

How do you even find time to train as a parent: what if training is no longer enjoyable because you have to do it during times you hate?

Keep trying until you find a routine that works for you

Hating something is a sign that something is not right

Don't live in resentment change your life!

Change your job

Change where you live

Change SOMETHING or you will remain stuck

USE YOUR RESOURCES

Gym with childcare

Stroller run

Babysitter/nanny for runs

TREADMILL IN HOME

Invest in your health!

“It’s okay to ask for help” they mean with things like this!

Just because you don’t bounce back doesn’t mean you won’t eventually get to where you want to be

Partner communication/help

“Who is watching the baby??”

58 min
May 02, 2025 285. Are you taking too much time off during the year?
It is the spring and a lot of people either recently ran a goal spring race or are planning to soon. After a season of build, it is important to take time off from training, but we don’t want to take so much time off that it becomes challenging to get back into things later. We want to spend the offseason more in the gray area and less of the ‘black or white’ ‘all or nothing’ mindset. Getting used to being okay with not being ‘all in’ on training and still allowing yourself to be semi-consistent is key for longevity in the sport and reaching your goals

How long was your season?

Did you have a big build up

When was your last offseason?

Ask yourself why you have that goal

What is next for you in the next 6-12 months?

If you have another big build coming up, take time off

If you have to dive right back in, less of an offseason considered

Black and White/All or nothing traps
47 min
April 25, 2025 284. What does it really take to be a Boston Qualifier?
284. WHAT DOES IT TAKE TO RUN A BQ?
The Boston Marathon recently took place, and it is getting runners all around the world excited to potentially qualify for Boston. Even people who are very far away from a BQ time might set a goal to run a BQ time in the future. People want to know what it really looks like to be someone who can run a BQ time

Some people BQ on their first marathon- is this realistic?

It can be- with the speed and background

VDOT calculator

What does the typical week of training look like for a female who runs a 3:20 or a male who runs a 2:50

Hour of running per day

Can be boring

Life almost revolves around running

Planning is key!

Learning to say no

You can’t often be good at multiple areas of fitness at once

If you want to go for a BQ… you almost have to go ‘all in’ on running

Getting fast in the shorter distance races

Practice pushing hard

Hitting the prerequisites
1 hr

About Run4PRs

From the publisher's feed

We build stronger runners at Run4PRs Coaching. This podcast is filled with training tips & personal stories from the @run4prs coaches like 13x Boston Qualifier Victoria Phillippi. Our goal is to…