Jeff breaks down why critical velocity training has been a cornerstone of his coaching for 25 years. How it builds speed, extends endurance, and improves performance without killing your legs. He explains the science, the practical application, and how to use it to run faster, farther, and more efficiently.

CHAPTERS:

00:00 Intro

01:53 How Jeff Found Critical Velocity by Accident

05:36 The Origin of Critical Velocity Training

07:05 Why Critical Velocity Actually Works

08:02 The 3 Biggest Benefits of This Training

10:48 Where Critical Velocity Fits in Your Training

15:13 The Sweet Spot Between VO2 Max and Threshold

20:29 The Ideal Effort Range for Critical Velocity

27:15 When to Use It in a Training Block

35:38 What a Critical Velocity Workout Looks Like

37:54 How to Calculate Your Critical Velocity Pace

40:02 How Much Volume You Should Do

43:24 How Often to Run This Workout

45:51 When You’ll Start Seeing Results

47:25 Coach’s Mailbag

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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Jeff Cunningham sits down with the man, the myth, the legend, Mitch Ammons to unpack stories of their years of relationship as a coach and athlete pair. They also are covering the marathon build that led to a 2:14:48 at CIM. Topics include volume, patience, pacing, adversity, and purpose, showing how consistent work, community, and resilience can shape performance, career, and character over time for the next Trials.

CHAPTERS:

00:00 Welcome

01:08 Life Updates

08:17 Chasing a 2:14 Marathon

10:41 Mileage and Workout Floats

15:52 CIM Execution and Breakthrough

22:28 Race Highs and Meaning

31:28 Running as Social Connection

34:20 Appendix Race Secret

37:18 CIM Ankle Gamble

48:18 Runners World Cover

55:27 Learning To Hurt

01:00:23 Control The Controllables

01:03:08 Legacy And Gratitude

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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Jeff kicks off Season 2 by breaking down how you can run my fastest marathon by starting with an honest audit of injuries, health, and real-life bandwidth. He'll walk through D-I-V-N: Density, Intensity, Volume, and Non-running. Lastly, he covers fueling (carbs/sodium), sleep, strength work, and mindset to stay consistent and keep progressing.

00:00 Season 2 Kickoff

01:51 Episode Goal: How to Run Your Fastest Marathon Ever

04:26 Start With the Big Picture: Health, Injuries & Life Bandwidth

09:38 The DIVN Framework Overview

31:05 Why Marathoners Need More Volume

32:58 Diagnose the Real Problem: Too Many Miles vs Not Enough

33:48 Ditch the 10% Rule, Build 3–6% at a Time

44:28 In-Run Fueling: Sodium + Carbs, Practice Your Race-Day Math

48:17 The Best Recovery Tools You’re Ignoring

53:14: Coach’s Mailbag

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https://www.bareperformancenutrition.com/collections/performance-nutrition

Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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As we approach the holidays, it felt vital to get into the studio for a quick coach pep talk. Here's three thoughts as you head into the new year that should challenge you and inspire you keeping your goals on the forefront, but not letting them rob you of the holidays.

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YT: ⁠https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g⁠

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

For the season 1 finale of the show, host Jeff Cunningham dives into the intricacies of the success-failure mindset that often prevails in running. 

Ultimately, Jeff encourages a mindset of continuous improvement and self-compassion, urging listeners to redefine their notions of success and failure in their running journeys.

CHAPTERS:

00:00 Introduction

02:12 The Success-Fail Dichotomy Explained

07:07 The Importance of Goal Setting

08:44 Realistic Goal Setting and Expectations

16:00 Social Media and Goal Setting Pressures

22:41 Choosing the Right Race for Your Goals

29:43 Adapting to Different Climates for Racing

31:30 Training and Preparation: Adherence to Process

35:05 Balancing Life and Training

38:41 Racing and Competition: Setting Goals

50:27 Final Thoughts: Giving Yourself Grace

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FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Jeff Cunningham breaks down how money really flows in running—from pros chasing contracts to creators building brands online. He unpacks the evolution from amateurism to influence, the pressure athletes face to perform on the track and on social, and what it all means for the future of the sport.

CHAPTERS:

00:00 Introduction

01:00 Monetization in Running: Influencers vs. Pro Runners

04:32 Historical Context: Amateurism in Running

07:24 The Shift to Professionalism in Running

12:43 The Impact of Social Media on Running

21:41 The Reality of Professional Running

27:58 Prize Money in Professional Track Meets

29:35 The Hardships of Non-Elite Runners

32:26 The Life of an Unsponsored Runner

34:06 Balancing Influencer and Athlete Roles

36:00 The Pressures of Being an Influencer

39:46 The Evolution of Running Sponsorships

42:47 The Reality of Professional Running

48:31 The Future of Running and Social Media

56:24 Final Thoughts and Encouragement

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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Jeff breaks down how real teams get built—not by chance, but by clarity, credibility, and commitment. After 24 years of coaching, he shows that cohesion starts with a shared target and relentless communication. He walks through the framework he used at St. Michael’s Catholic Academy and with Bat City Track Club—identify the true needs, set the standard, and lead from the front. When everyone knows the roadmap and buys into the work, a scattered group becomes a winning unit.

CHAPTERS:

00:00 Introduction

00:53 The Essence of Team Building

03:16 Rugged Individualism vs. Teamwork

06:45 Examples of Pioneering Teams

10:46 Identifying Needs and Appetite for Excellence

14:22 Building a Relevant and Successful Team

22:23 Setting and Achieving Specific Goals

29:59 The Importance of Credibility and Competence

35:13 Building Credibility and Team Dynamics

37:29 Understanding Industry Standards and Peer Review

42:29 The Importance of Honesty and Realistic Expectations

47:57 Individual Success Leading to Team Success

53:02 The Role of Education in Leadership

58:33 Playing Favorites and Accountability

01:09:31 Establishing and Maintaining a Positive Culture

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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Iron deficiency sneaks up on endurance athletes—and I’ve felt it. 

In this episode, we break down why it happens (diet gaps, sweat loss, foot-strike hemolysis, heavy training) and how to fix it for good. You’ll learn what ferritin and hemoglobin really tell you, why heme iron absorbs differently than plant sources, and when smart supplementation makes sense. Beyond labs, it’s about training wiser, recovering deeper, and fueling with intent—so you stay strong, stay consistent, and keep stacking PRs.

CHAPTERS:

00:00 Introduction

02:20 Cultural Factors Contributing to Iron Deficiency

11:49 Scientific Causes of Iron Deficiency

14:52 The Importance of Iron for Athletic Performance

19:36 Getting Your Blood Tested for Iron Levels

22:25 The Role of Ferritin in Iron Storage

35:32 Understanding Iron Saturation Levels

39:06 Ferritin Levels and Storage Space for Iron

41:27 Role of Hemoglobin and Hematocrit in Oxygen Transport

51:39 Diet Culture and Iron Deficiency

55:06 Supplementation and Managing Iron Levels

01:00:45 Concluding Thoughts on Iron and Performance

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

Today, we explore the intricate world of speed work in distance running. Jeff breaks down the concept of speed work, discusses different training zones, and explains how to build speed in distance runners.

With insights into muscle fibers, various paces, and scientific principles, this episode is a comprehensive guide for runners and coaches of all experience levels. 

CHAPTERS:

00:00 Introduction

04:05 The Importance of Aerobic and Anaerobic Training

09:12 Practical Speed Work Techniques

14:26 Fartlek Training Explained

25:06 Critical Velocity and Lactate Threshold

36:32 Aerobic Threshold and Marathon Pacing

39:23 Combining Paces for Effective Training

42:57 Specificity in Training

51:01 The Role of Mitochondrial Density

01:06:09 Avoiding Overtraining and Neuromuscular Fatigue

01:12:08 The Art and Science of Coaching

01:13:00 Final Thoughts and Encouragement

Become a BPN member FOR FREE - Unlock 20% off FOR LIFE

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this halfway mark of the season, coach dives into the intricacies of selecting races and the critical role of periodization in marathon training. Learn how to avoid common pitfalls like overtraining and understand the importance of integrating rest and variation into your regimen. 

Whether you're aiming to break personal records or stay injury-free, this episode provides actionable insights to help you be consistently good.

CHAPTERS:

00:00 Introduction

00:25 The Consistently Good Paradox

01:13 The Importance of Redundancy in Training

03:07 Chasing Goals and Measuring Progress

05:17 The Thrill and Risks of the Chase

08:58 The Concept of Periodization

18:44 The Role of Rest and Recovery

24:54 Understanding Training Volume and Intensity

29:42 Training Cycles Explained

31:12 Off-Season Training Strategies

37:01 Strength Training for Runners

44:46 Balancing Volume and Intensity

52:50 Race Scheduling and Strategy

58:26 Invest in Yourself

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

https://www.batcitytc.com/

FOLLOW:

IG: https://www.instagram.com/theconsistentlygoodpodcast/

YT: https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g

JEFF CUNNINGHAM:

IG: @jdcunningham97

BAT CITY: @batcitytrackclub

This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)