In this mini audio episode of the Fast & Free Podcast, Brant breaks down one of the most commonly misunderstood areas of run training: interval and repetition work. While most runners are told to “do their intervals,” far fewer understand what those sessions are actually training—or how easily they can be misapplied.
The episode unpacks Jack Daniels’ Interval Pace (I-Pace) and Repetition Pace (R-Pace), clarifying the distinct physiological purposes behind each. Brant explains how interval workouts are designed to raise your aerobic ceiling by targeting VO₂ max, while repetition work improves running economy, mechanics, and efficiency without excessive metabolic cost. He also addresses why confusing these two systems—or pushing them too hard—often leads to burnout, stagnation, or chronic fatigue rather than progress.
This conversation provides practical, plug-and-play guidance for structuring interval and rep workouts within a balanced training week, emphasizing restraint, clarity of intent, and respect for recovery. Whether you’re newer to structured training or an experienced runner plateauing despite hard work, this episode offers a clear framework for using intensity as a tool—not a liability—in long-term performance development.
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Get coached by Brant Stachel:
https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/
Mental Performance Coaching with Brant Stachel:
https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01
Learn More about Team RunRun:
Fuel your training:
https://fuelgoods.com/?ref=Brant
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The Fast & Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each episode, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—talks with athletes and coaches about training smarter, thinking clearly under pressure, and building sustainable performance over time.
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Instagram: @fastandfreecoaching
YouTube: @FastandFreeCoaching
Website: http://runfastandfree.com
If you want, I can also create a single-paragraph ultra-short version specifically tuned for Spotify’s preview field without losing the substance.
