In this mini audio episode Brant breaks down one of the most misunderstood components of endurance training: tempo work. Drawing from both exercise physiology and real-world coaching experience, he unpacks what tempo training is actually targeting, why it matters, and how it fits into long-term performance development.
The episode explores the science behind Jack Daniels’ T-Pace and the Norwegian double-threshold model, clarifying what’s happening at LT1 and LT2 and why so many runners misapply tempo sessions. Brant walks through common mistakes that sabotage progress—running too hard, misunderstanding effort, or treating tempo as a generic “comfortably hard” zone—and explains how to find true tempo effort using a triangulation of pace, heart rate, and perceived exertion, without relying on lactate testing.
This episode also outlines practical tempo workouts tailored to 10K, half marathon, and marathon training, with an emphasis on consistency, restraint, and respecting the purpose of each session. Whether you’re a recreational runner looking to train more intelligently or an athlete chasing long-term goals like a Boston qualifier, this conversation provides a clear, durable framework for using tempo training as a tool—not a trap.
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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
