Recording from Beijing International Airport during a delayed Air China flight, I share a short, single-topic episode exploring the "speed gap" and why pure speed can be a major limiter for marathon and half-marathon performance.

Using examples such as breaking three hours in the marathon and my own goal of running 2:19, I explain why runners need enough speed at shorter distances to make marathon pace feel sustainable. I also discuss why many runners and coaches place too much emphasis on mileage and threshold training while neglecting speed development.

I finish the episode by sharing three practical ways to improve speed without dramatically changing your training: short max-effort hill sprints, regular strides after easy runs, and strength training focused on squats, hamstrings and calves.

Links

Coaching: https://sweatelitecoaching.com/matt-fox/

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Email: [email protected]

Instagram: https://www.instagram.com/mattinglisfox/

Strava: https://www.strava.com/athletes/6248359

Episode Timestamps

00:00 Airport Podcast Setup 00:40 The Speed Gap Idea 01:36 Performance Versus Fun 02:43 Marathon Goal Example 05:13 My Own Speed Limits 07:31 Why Runners Avoid Speed 09:19 Hill Sprints Prescription 10:20 Strides And Mechanics 11:02 Gym Strength For Speed 11:36 Wrap Up And Next Episodes