Start your 2023 training right with 5 key strategies from elite distance runners that apply to all of us. What are the big concepts the pros master that can be scaled to the masses? Tune in to find out.

These principles build on episodes 114 and 115 and our analysis of the landmark study, "The Training Characteristics of World-Class Distance Runners: An Integration of Scientific Literature and Results-Proven Practice."

Happy New Year! Let's make 2023 our best year of running yet.

Happy Holidays! We're excited to share our top shoes, gear, races, books, podcasts, and training lessons of 2022. Let's learn and grow from these experiences to become better runners in 2023. Also, are you stuck in the winter deep freeze? We conclude with a few tips to make the most out of cold weather training.

Our race at CIM was a disappointment, but it wasn't a failure. We have the opportunity to reflect, learn, and improve. We share how we process the common challenges of marathoning so that you too can grow after a disappointing race. Plus, we review the most anticipated Asics shoe release of the year: the all new Superblast!

We open with discussions of the recent NCAA Cross Country Championships and Manchester Road Race then dive into all things CIM. Phil and Travis prepare for their duel on the streets of Sacramento as part of the California International Marathon and US Marathon Championships. If you are racing this weekend this is a must listen for the best last minute tips!

Do you have an upcoming target race and you're determining how to execute a shorter or benchmark race during the training build? We review our experiences at the Shut-In Ridge Trail Race and Indianapolis Monumental Half Marathon as examples of how to "tune up" for a bigger race on the horizon.

Happy Halloween! This week we're previewing the exceptionally deep fields at the 2022 New York City Marathon and making our predictions sure to go wrong. Plus we have a review of the much anticipated Asics Novablast 3, and a debate over the best fun size Halloween candies.

We open by lamenting the near miss of Cosmo's return to the program before unpacking the last seven days of our training. Then in our feature segments we discuss best practices for running two marathons in short sequence -- and if this is something you should consider doing -- and tactical approaches to the upcoming Greenville Marathon at the Spinx Run Fest.

The Chicago Marathon exceeded expectations with Emily Sisson running an American Record, Ruth Chepngetich blazing off the front at an astonishing pace, and Conner Mantz solidifying himself as a legit marathoner in his debut. We discuss all that action plus a detailed conversation about categorizing your long runs and how to craft long run workouts for marathon success.

We take you inside the Berlin Marathon and Eliud Kipchoge's record-breaking performance and ask how much faster can he run? When will his record be broken? Is this the greatest race ever? Then, after training updates and our initial impressions of a few new shoes, We preview the upcoming marathons at London and Chicago. How fast will Sir Mo run in his marathon return? How fast will Connor Mantz run in his debut? Who will win the head-to-head battle of Furman alums Frank Lara and Wilkerson Given? Phil and Travis place a few friendly wagers while answering all those questions.

After an opening discussion of Grant Fisher's remarkable track season, we unpack a framework for evaluating training. Rather than looking at specific workout ideas, intensity zones, or paces to run, we reflect on how our training can improve, express, or degrade our race readiness. By categorizing your sessions this way, and reflecting on the impact of each of these 3 categories, you can have a more effective training cycle for the fall race season and beyond.