Shows
Run4PRs276. Faster 5k times: How to get faster in the 5kWelcome back to the run4prs the podcast dedicated to helping you conquer the 5K and unleash your inner speed demon! I'm your host, Victoria Phillippi, and let's be honest, in the world of distance running, the marathon often steals the spotlight. But at run4prs we also specialize in shorter distances & we know that the 5K is where the real speed and grit are showcased.
It's a distance that demands both raw power and tactical finesse. It's about pushing your limits, embracing the burn, and finding that extra gear when you think you have nothing left. Today, we're diving...
2025-02-2848 min
Run4PRs193. Are you running too much or not enough? Weekly mileage podcastWww.Run4prs.com for a free week or personalized workouts! Many people show off their monthly mileage totals on social media. It is a great way to track your progress in some respects, but in other respects, it is easy to get ‘caught up in the numbers game’ of running. Two runners of the same abilities might run vastly different peak mileages in marathon training yet run the same finishing time. It is less about what your weekly mileage is and more about finding the sweet spot of mileage for you during this season of your training.
1. Progressive overload: more...
2023-02-231h 02Run4PRs192. How fast should you run on race day? & more ask the coaches questions1 .What pace should I am to race at for a 5k or half marathon? Threshold? Intervals? Slightly slower? Slightly faster?
Answer: if you download our guide at www.run4prs.com it will go over this in great detail written out. We will summarize here. First, it’s important to do a fitness test. This fitness test usually looks like a time trial of running 1-3 miles ‘all out effort’ to see where your current fitness is at. If you have absolutely no idea where your fitness is at, start at a pace 30-45 seconds faster than you run on a good...
2023-02-1658 minRun4PRs190. Is running with music “bad”? & More Ask The Coaches QuestionsWhat is the best type of music to listen to while running?
Depends on the purpose of the run
Workouts: hard music
Easy runs- slow music
How do you fuel when you are not hungry but must eat
High caloric foods that taste good
When during hill repeats or speed work is it okay to walk?
The goal of the recovery between for shorter intervals is to get breath back under control so that you can push hard on the next set. Most shorter intervals are anaerobic so it might take a more reduced pace like walking to recover. Check...
2023-02-0157 minRun4PRs188. 2:42 1st marathon 9 months postpartum: Coach BreannaCoach Breanna shares all about her journey from small town farming to becoming a professional runner. We took a deep dive into her recent marathon debut of 2:42 at CIM. Not only was this her first ever full marathon, but she also tackled it at 9 months postpartum with her first child. We talked about her journey running throughout pregnancy & postpartum and her plans for future racing. Coach Breanna has been coaching at Run4prs for 2.5 years and is currently taking on new athletes. If you are interested in working with her fill out the form at www.run4prs.com or...
2023-01-191h 24Run4PRs187. Avoiding running injuries: increase your chances of staying injury free with these tipsInjuries are tough and a taboo subject. We don’t like to go through these times of setbacks because the uncertainty starts to creep in. How long until I can run again? How much fitness will I lose? Will I ever be as fast/fit again? These fears can often cause runners to comeback into running too quickly after being injured OR to avoid taking time off when they first feel an injury come on.
Before we dive into things:
What to do if you are injured!
Why do some injuries happen
Overuse
They don’t always happen right away!
Stre...
2023-01-1140 minRun4PRs183. How Long Will It Take To Reach My Goals & “See Results”?HOW LONG DOES IT TAKE TO SEE RESULTS❓🔥
Podcast Episode #184 🎙
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We post about athletes crushing their previous best times often… but how long does it actually take to improve? 🤔
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👉It takes about SIX WEEKS to see physiological aerobic benefits from training using the progressive overload principle! This means overloading the body with training stimulus, recovering from it, and then overloading it again
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👉In TWELVE WEEKS? You can expect to see even more benefits and the longer you train, the more benefits you will see. Consistency is key!🔑
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Something we also get asked as coaches ⬇️
🔥 "How long will it take me to run x:xx time?" This depends on so...
2022-12-091h 01Run4PRs182. Treadmill vs Outside RunningTREADMILL VS. OUTDOOR RUNNING: ARE THEY THE SAME? 🤔
Podcast Episode #182🎙
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A frequent question we get asked is: What are the PROS and CONS of running on the treadmill and running outside?! Are they the same?
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CONS OF THE TREADMILL👎
⭐️ Treadmills do not allow your body to use as many muscles (when outside you do not need to pivot to change directions; you are running in one direction the entire time)
⭐️ When running on a treadmill, the belt is moving TOWARDS you so there’s less effort required to move your body forward
You are not able to mimic outdoor race day conditions insi...
2022-12-0148 minRun4PRs181. Winter Running Gear To Stay Safe & Train Consistently This Winter 🥶COLD WEATHER RUNNING SECRETS REVEALED 🔓
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We’ve got you covered!👇
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WHAT TO WEAR (in general, use your best judgment with windchill and other factors. You may need to wear more or less depending on windchill!):
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✅ 50 DEGREES (10 C): Shorts & t-shirt
✅ 40 DEGREES (4 C): Long sleeved top, shorts/pants, gloves
✅ 30 DEGREES (-1 C): Gloves, tights, long sleeves (two layers-- one tighter close to skin, one looser on top), headband/hat
✅ 20 DEGREES (-6 C): Gloves, chopper mittens possible, tights, long-sleeved tighter base layer, windbreaker jacket, headband/hat
✅ 10 DEGREES & UNDER (-12 C and under): Gloves, chopper thermal mittens if really cold/windy, tights & windbreaker pants, long-sleeved tight...
2022-11-1859 minRun4PRs179. Selecting 2023 Races To Run Your Best TimesTOP 5️⃣ QUESTIONS to ask yourself when choosing your 2023 goal races ⬇️
PODCAST EP 179 🎙
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There's a lot that goes into choosing your race calendar especially when you're going for a PR. This post is geared towards those who specifically want to run their fastest time! 💪
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👉 1) ELEVATION: Do you like flat, downhill or hilly courses? Downhill and flat courses are much faster than hilly courses. Downhill courses, like REVEL, aren't for everyone but most people will run much faster on a downhill course. Aim for 200 feet or less of elevation gain for a flatter race. You can go to www.findmymarathon.com to look at course el...
2022-11-0455 minRun4PRs178. Unleash the Speed Free Program: RecastUNLEASH SPEED: How FAST Can You Become? 🏃♀️💨
FREE PROGRAM 🙌
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Are you wondering: 🤔
❓ "What should I be focusing on right now?”
❓ “How many miles per week should I be running?”
❓ “What sort of workouts should I be doing?”
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JOIN Unleash Speed program now starting on Oct 31 💪
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Let’s keep you excited for training & set you up for success for Spring & Fall 2023! 🤩
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THE PROGRAM DETAILS:👇
⭐️ Totally free & FLEXIBLE. You don't need to start right on Oct 31 if that doesn't work best for you!
⭐️ 11 weeks long
⭐️ Weekly training tips sent to your email inbox
⭐️ FIVE time trials throughout the course of 11 weeks
⭐️ The Run4PRs Unleash Speed Training E-Book complete with a training pl...
2022-10-2836 minRun4PRs177. What Most Runners Get Wrong: Polarization Of Training To Optimize Performance PotentialWHAT IS POLARIZED TRAINING❓
Podcast Episode #177 🎙
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Simply put: Keeping the easy days easy and the hard days hard
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STRESS + REST = GROWTH 💪
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💪STRESS = hard running days and hard strength training
👍REST = easy running, easy cross training, yoga, sleep, complete rest days, walks
📈GROWTH = get faster & get stronger
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YOU👏CANNOT👏REACH👏YOUR👏POTENTIAL👏WITHOUT👏POLARIZED 👏TRAINING
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MOST of your training is the “REST” part of the equation. 80% of your mileage needs to be easy so you can fully maximize the hard workouts and recover from them. Hard workouts and hard strength training is taxing on the body. You NEED to respect this and take your rest seriously if you want t...
2022-10-2247 minRun4PRs175. Goal race over? Now what? Fitness Builds Over Time & Reminders After Racing Season ClosesBUILDING FITNESS OVER TIME
Podcast Episode #175 🎙
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Stress + Rest = Growth 📈
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👉 It can feel like you "start over" when you build back up after tapering, running a race, and recovering. But you're actually building on all previous training cycles! Fitness builds over time, training cycle after training cycle 💪
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👉 During your running career, there will and should be periods of rest and recovery where you won't be in peak fitness! This is normal and good. You can't peak forever 🙌
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👉 After a training cycle, you should have an offseason where you're running less mileage and doing less intensity. This is necessary to continue improving! Your body needs a bre...
2022-10-0950 minRun4PRs174. Do you need to do a “shake out run” before your race?THE SHAKE OUT RUN
Do you do a shake out run the day or two before a race? ⬇️
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The shake out run isn't something that you physically NEED to do to run a great race, but many like to do it for their mental game
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WHEN ⬇️
✅ 1-2 days before a race
✅ 1.5-3 miles for most amateur runners pre-marathon
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HOW ⬇️
✅ Aim to do it at the same time of day as your race
✅ Do it at the EASIEST end of your easy pace
✅ No need to do strides the day or two before a race. If you're used to doing them before a marathon, aim...
2022-09-3030 minRun4PRs173. How To Race To Your Potential: Strategies For Your Best Race YetWhat can we do as amateur runners to race more like an elite? ⬇️
Podcast Episode #173🎙
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PACING PRACTICE in shorter races, workouts and long runs. You can race shorter distances more often since they aren't as taxing on your body, so you can practice racing more 5ks and 10ks in the lead up to your marathon. Give yourself honest opportunities to practice race pace and not pushing it beyond race pace. Run AT your fitness level instead of running at the fitness level you're striving for. You can also try doing workouts with other runners 🤩
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PRACTICING A POSITIVE MINDSET: Take a key positi...
2022-09-2441 minRun4PRs172. Tapering For Your Goal Race: Everything You Need To KnowTHE TAPER: Frequently Asked❓s
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Have you ever wondered…👇
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❓CAN I RUN FASTER ON EASY RUNS DURING THE TAPER? NO! You want to continue running the same easy pace on your easy runs. As your legs carry less fatigue, it may be tempting to speed up the pace. Do NOT do this! Allow your body to recover and save it for race day!
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❓SHOULD I TEST MY FITNESS? NO! You want to save the race for race day. The "hay is in the barn" as the old saying goes. You have already done all the training. Reflect on your past workouts fo...
2022-09-1641 minRun4PRs171. Tempo Runs: Best Workout To Get Faster & How To Nail ItPodcast Episode #171 🎙
✅ TEMPO RUN is a *HARD EFFORT* run
We only want to run 20% of the time at most! “Tempo” is a general term for comfortably hard running for a prolonged period of time.
There are different types for different purposes! Marathon pace tempos, half marathon pace tempos, threshold tempos
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THRESHOLD RUN:
✅ A TYPE of tempo run, also known as a "lactate threshold" run
✅ You want to run at a pace where lactate does not accumulate in the blood during the workout but instead stays at a constant level. You can figure out what that pace is by doing a time trial or...
2022-09-0948 minRun4PRs166. Easy Running: Why it’s important to slow down & how to master itHOW DOES EASY RUNNING MAKE YOU FASTER? 🤔
Podcast Episode #166 🎙
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As runners, we can have a distorted view on what “easy” means. Distance runners are taught to “push through the pain”. We know how to push ourselves to the limits. Sometimes we aren't slowing down enough on our easy days
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As coaches, we are firm believers in the 80/20 rule from Matt Fitzgerald. 80% of your weekly mileage should be run at a slow and easy pace; the remaining 20% is reserved for faster/moderate running (tempos, speedwork, etc). Easy running is generally 65-77% of your max HR 💪
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✅ STRESS + REST = GROWTH: The 5k distance and up are AEROBIC...
2022-08-0652 minRun4PRs161. How Many Miles Per Week Should You Run?HOW MANY MILES PER WEEK SHOULD YOU RUN? 🤔
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PODCAST EPISODE #161 🎙
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Factors to consider:👇
✅ YOUR RUNNING HISTORY: Take into account previous training cycles and your consistency over your years as a runner. Think about how you felt on 10, 20, 30, 40 miles per week. Where have you historically thrived in terms of mileage?
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✅ YOUR CURRENT LIFE SITUATION: Starting a new job, taking care of sick parents, raising young children, etc. These are all situations that may require you to run less mileage in order to stay healthy and stay consistent
✅ YOUR CURRENT FITNESS: Average how many miles you've run per week in the last 4-6 weeks. That...
2022-07-0146 min
Run4PRs160. Finish Races Stronger! Learning to negative splitHave you ever gone out HARD in a race then crashed & started slowing down? It’s super painful right? Not only physically but it’s hard on the ego! Starting a race FAST then slowing down is called “positive splits”. We often find that the opposite approach of starting slower and finishing faster allows for athletes to push harder at the end of the race & gain confidence resulting in faster times! This type of approach to starting SLOWER and finishing FASTER is called NEGATIVE SPLITS 💪
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WHY DOES IT WORK?
👉 Mentally, negative splitting makes staying optimistic throughout a race a bit more effortles...
2022-06-2444 minRun4PRs157. Top 5 Marathon Training WorkoutsTOP 5 MARATHON TRAINING WORKOUTS 👇
Podcast Episode #157 🎙
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1. Easy runs: The cornerstone of marathon training. You can have a VERY successful marathon doing only easy runs. 80% of your total mileage should be EASY. If we had to pick the most important run for marathon training, it would be this (2-3 minutes per mile slower than 5k pace, 1-2 minutes per km slower than 5k pace)
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2. Long runs: Anything over 90 minutes is considered a long run. 1.5 hours to 2.5 hours is the bread and butter length for long runs. MOST of these should be done at easy pace but some long runs can have some p...
2022-06-0531 minRun4PRs156. Building Your Marathon Training Plan For Fall RacesHOW TO BUILD UP FOR YOUR FALL RACE
Podcast #156 🎙
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Many runners will begin a training cycle and jump into
❌ TOO MUCH
❌ TOO SOON
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How can we avoid that and have a successful training cycle?
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THE PROGRESSIVE OVERLOAD PRINCIPLE
This means:👇
✅ Starting where you’re currently at
✅ Take the average number of miles you’ve run in the last 6 weeks and start there
✅ You want to avoid a big ramp up when your training cycle “begins” and make sure to only increase your mileage by MAX 10% each week
✅ You should feel like you’re holding back until peak weeks of training (2-4 weeks before your race, d...
2022-05-2735 minRun4PRs155. Coming Back After Injury or Time OffCOMING BACK AFTER INJURY:
What to do and how to come back stronger 💪
Podcast Episode #155 🎙
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With running being such a high impact sport, injuries and flare-ups are bound to happen as a runner if you do it long enough and you’re training to get faster. Nothing is more frustrating than an injury for a runner, but we want to set you up with tools to limit your amount of time off and keep you running for a lifetime! 🙌
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Coming back after an injury or time off is going to look different for everyone based on several factors: How long did you not...
2022-05-2233 minRun4PRs154. Signs Your Training Is FlatliningIS YOUR TRAINING STAGNANT?
Podcast Episode #154 🎙
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If this is the case, one of two things is going on:
❌ You're doing too much
❌ You’re not doing enough
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For those not doing enough:👇
Improvements happen really quickly when you start running or start a new training program
However, over time, you have to do more to see even less results as time goes on. This is the law of diminishing returns
It can be frustrating to have to work extra hard to only get a 30 second marathon PR!
But this is the reality of running
You can’t do the same thing over and...
2022-05-1327 minRun4PRs153. Race Day Goals: How To Set Yourself Up For SuccessSETTING RACE DAY GOALS 💥
Podcast Episode #153
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REFLECTION QUESTIONS:
✅ How many days were missed in your training block?
✅ Were you sick a lot?
✅ How long have you been running in total?
✅ What have your last few years of running look like?
✅ Running is a mental, physical and emotional sport
✅ Where is your head at?
✅ Are you EXCITED about the race and having goals?
✅ Have you had any injuries?
✅ Do you thrive off of pressure or get anxious with time goals?
✅ What was my last race at this distance like?
✅ What were my races like in the lead up to this race?
✅ What were my key workouts l...
2022-05-0631 minRun4PRs152. Improve Mental Toughness: Race Day EdgeGET THE EXTRA EDGE ON RACE DAY
Improve Your Mental Toughness 💪
Podcast Episode #152 🎙
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TOP 3 Ways to Improve 👇👇👇
FIGHTING NEGATIVE THOUGHTS
Have you ever thought:👉
❌"Should I really go “x” amount of miles today?”
❌ "It's just too hilly, too hot, too cold, etc."
❌ "What's the point of going out and doing this run?"
Thoughts can get out of control if you let them
Instead of allowing your thoughts to adjust your actions, let them just "be". See your thoughts as neutral rather than negative. You don’t even have to make your thoughts positive
Your thoughts are simply just thoughts that will come and go
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LIMITING BELI...
2022-04-2934 minRun4PRs151. Coach Meghan: Boston Marathon Cardiac Arrest, 2020 Olympic Trials, Pregnancy & PostpartumCoach Meghan Roth! Meghan has been a coach with Run4Prs for 4 years. Before coaching with us, she was a personal trainer and coach for several years at a big box gym. She ran her first marathon 14 years ago and has since shaved a significant amount of time off and qualified for the Olympic Trails in the marathon. In this episode we will discuss her 2020 Olympic Trails Marathon experience, training during pregnancy during the 2020 pandemic and her recovery after a C-section delivery in December 2020. Meghan was in peak fitness going into the Boston 2021 marathon after crushing a 1:20 half marathon just 4...
2022-04-221h 28Run4PRs150. Boston Marathon: Tips & Sharing ExperiencesIt’s not just the Newton Hills, the whole course has rolling hills! Try not to obsess over pacing too much and focusing more on effort. It is a crowded race so make sure you plan accordingly. We want to make sure to stay properly hydrated and fueling during the race. It can be shoulder to shoulder runners for several miles but don’t let that be an excuse to miss those first few aid stations. The Newton hills are about as hard as people make them out to be. However, there is also a lot of downhill and recovery in N...
2022-04-121h 01Run4PRs149. Mental Training For Runners: Assessing your Strengths & WeaknessesFor a free 7 day trial you can fill out the form at www.run4prs.com
Assessing your strengths and weaknesses is key for building self awareness and also knowing what you should work on! When we know where we could use a little work, we can channel our energy to that area of life. This is important for your personal life as well as for your running. You will be able to better reach your potential when you know what direction to go. We have 3 areas of runner traits we are going to address in this episode as well a...
2022-04-081h 05Run4PRs148. Coach Kat Interview: Meet The Run4Prs Coaches SeriesWe are doing a little different format today interviewing a Run4prs coach! Many of our coaches were interviewed back in the beginning episodes of this podcast and we wanted to bring it back! Kat talks about her journey into running from 10+ min pace half marathon to 3:16 debut marathon. We also chatted about navigating a major life change in careers while continuing to train at a high level. Www.Run4prs.com for a free 7 day trial
2022-04-0258 minRun4PRs147. All about running shoes: shoe rotation & carbon plated shoeswww.run4prs.com free 7 day trial! Podcast #147: ALL ABOUT RUNNING SHOES 👟
✅ How to Find the Perfect Shoe
✅ How to Begin a Shoe Rotation
✅ Carbon-Plated Shoes: Should You Wear Them?
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There are three categories of running shoes:👇
✅ Neutral: Good for little to no ankle rotation inward (pronation)
✅ Stability: Good for mild to moderate pronation
✅ Motion Control: Bulkier stability shoe for pronators
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There are also different stack heights and heel to toe drops in shoes that can make a difference depending on if you’re injury-prone in the hips and glutes or calves and ankles (more posts on that later this week!) 🤩
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THE BOTTO...
2022-03-2650 minRun4PRs145. Hills: The Benefits & How to Incorporate ThemBENEFITS OF HILL WORKOUTS 🏔
Podcast episode #145 🎙
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Hill workouts will help build you into the runner you want to be! Everyone wants great form, strength, and confidence, so add some hill workouts to your training routine for big improvements:
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✅ Improves form: It’s difficult to run uphill with bad form! Running hills naturally gets you up on your forefeet, forces you to lean forward, and requires you to use your arms efficiently and effectively. They also force you to shorten your stride and increase your cadence, which is a big part of ideal running form. Running hills, and therefore using proper form, will...
2022-03-1151 minRun4PRs144. Do runners need to stretch?MOBILITY, STABILITY & BREATHWORK FOR RUNNERS
Podcast Episode #144 🎙
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DID YOU KNOW: Mobility and balance decline naturally as we age. It’s important to incorporate mobility & stability exercises into our routine to counterbalance the natural decline we will inevitably face. We know, we know– it’s not the most FUN topic and it’s hard to add another thing to our training plate. But these exercises don’t need to take a ton of time! You can get the benefits with just a few minutes a few times per week 👍
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MOBILITY DRILLS:👇
Dynamic warm-up before a run. Takes 3 minutes to do! 15 seconds per exercise
Exampl...
2022-03-0441 minRun4PRs143. Racing: 6 ways to develop the race day edge6 WAYS TO BECOME A BETTER RACER 🤩
Podcast episode #143 🎙
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Racing is a skill that takes time to develop. Pacing, fueling, mental toughness, etc. There are so many parts to racing that you can continually improve upon
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👉 PACING: Running negative splits & finishing races strong takes a ton of practice. Feeling out the effort and knowing when to hold back and speed up is not an easy skill to acquire!
HOW TO GET BETTER:👇
✅ Race more: Not every race you run is going to be a PR. But you can run races with non-time based goals like running negative splits or running completely off of effort...
2022-02-2555 minRun4PRs142. Strength training for runnersSTRENGTH TRAINING: THE BENEFITS
Podcast episode #142 🎙
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✅ INJURY PREVENTION: Strength training allows your body to handle your training volume and continue training without injury. Strength training strengthens connective tissue and muscles. It also corrects muscle imbalances in the body that can contribute to injury. If you have muscle imbalances, your body begins to compensate and favor the stronger side, which can lead to injury. Avoiding injury = staying consistent as a runner! Getting specific exercises for YOU from a physical therapist is key to improving your body imbalances/avoiding injury
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✅ FASTER FINISHING KICK: The marathon is 99% aerobic and 1% anaerobic (the final stretch of the...
2022-02-2047 minRun4PRs141. How Different Paces Should FeelHow Different Paces Should Feel
Podcast Episode #141 🎙
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👉 Have you ever wondered how pro runners don’t use GPS watches during races or workouts?
👉 OR have you ever wondered how runners ran pre-GPS watches (pre-2000s)?
👉 The KEY is learning to run off of EFFORT and knowing what different paces should feel like
👉 It can take decades to learn what different paces should feel like so be patient with yourself as you navigate effort-based training
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EASY PACE:👇
✅ It should feel like you didn’t run after an easy run
✅ Could easily nasal breathe the entire run
✅ Could sing an entire song without taking a breather
✅...
2022-02-121h 03Run4PRs139. What Sets Apart Breakthrough Athletes?WHAT SETS BREAKTHROUGH ATHLETES APART?
Podcast Episode #139.🎙This is one you won’t want to miss! 🙌
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Have you ever seen someone run a big PR and think “How did they do that?! How did they get so fast?” Sometimes it can feel like there’s a secret training tool you’re not aware of. We’re here to break it down for you!👇
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✅ ENVIRONMENT & YOUR TRAINING AGE: Athletes that start running young and are exposed to the sport in their environment have a leg up. The longer you’ve been running, the better. More years of running builds your aerobic capacity and allows you t...
2022-01-3049 minRun4PRs138. Rebounding from a bad workout or raceREBOUNDING FROM A BAD WORKOUT
Podcast Episode #138 🎙
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Have you ever had a bad workout? If you’ve been running for a while, chances are you’ve experienced a bad workout! What’s the best way to get through it and move forward? 👇
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☑️ JOURNAL & TALK ABOUT IT: Journal about it or talk to your running coach or friend about it. They can help offer perspective and remind you that you aren’t alone and you will be stronger for the next one! It’s important to debrief from the experience so you can move forward
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☑️ ASSESS WHAT MIGHT HAVE HAPPENED: Did you sleep well the night...
2022-01-2259 minRun4PRs137. Are you running the right workouts? Speed vs. thresholdSHOULD YOU DO SPEED WORKOUTS OR THRESHOLD WORKOUTS? 🤔
FREE 7 DAY RUN COACHING TRIAL AT WWW.RUN4PRS.COM
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WHAT ARE SPEED WORKOUTS? 👇
✅ Speed workouts target your anaerobic cardiovascular system and your top end aerobic system. Speed workouts increase your strength, form and efficiency as a runner
👉 EX: 6 x .5 mile @ interval pace, 10 x 45 seconds @ 1 mile/5k effort
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WHAT ARE THRESHOLD WORKOUTS?👇
✅ Train the aerobic cardiovascular & muscular system to utilize oxygen while simultaneously removing waste products such as carbon dioxide & lactic acid (imagine a bath running with the drain open. Running at lactate threshold tempo pace is the rate at which the waste removal and...
2022-01-1559 minRun4PRs136. How To Get Motivated After Time Off: Ask The Coacheswww.run4prs.com for a free 7 day trial. We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of...
2022-01-0638 minRun4PRs135. Pacing: Do you run the correct paces?DO YOU RUN THE CORRECT PACES?
Podcast Episode #135 🎙
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Www.Run4prs.com free 7 day trial
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There are several different online VDOT calculators available to figure out your paces for workouts and easy runs.👇 A popular one is the Run Smart Calculator by the renowned exercise physiologist and run coach Jack Daniels👇
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👉Plug in a recent race result/time trial from the past few months and you’ll get your different paces for each type of workout/run
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👉Jack Daniels uses these different pace ranges for pacing:
✅EASY PACE: Easy pace running refers to warm-ups, cool-downs, recovery runs, recovery running within a workout and generally lon...
2022-01-0154 minRun4PRs134. Consistency After Time Off Leads To Successwww.run4prs.com for a free 7 day coaching trial. STAYING CONSISTENT AFTER TIME OFF 💪Podcast Episode #134 🎙
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Did you run a fall race? Have you been running less these last few weeks? If you’ve got a spring race coming up, it’s time to gear up! But how do you do it safely and how do you stay consistent with training after time off? 🤔
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✅ PROGRESS SAFELY: Ease back in. You might have the urge to start an aggressive training plan after time off. But what is most sustainable long-term? Aggressive plans are not sustainable. Jumping from no miles to running 5 miles...
2021-12-2629 minRun4PRs133. Off Season: How Long & How To Correctly Build Your BaseRUNNER'S OFF SEASON: HOW MUCH TIME SHOULD YOU TAKE OFF AFTER YOUR RACE? 🤔
Podcast Episode #133 🎙
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THE MARATHON:👇
✅ 1-2 weeks completely off
✅ No long runs over 90 min for 30+ days
✅ No workouts for 3+ weeks
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THE HALF MARATHON:👇
✅ 3-10 days completely off
✅ No long runs over 90 min for 2-3 weeks
✅ No workouts for 2+ weeks
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THE 5k-10k:👇
✅ 1-5 days completely off
✅ No workouts for a few days after that
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WHY DO YOU NEED AN OFF SEASON? 🤔
✅ You CANNOT maintain peak fitness forever
✅ You may get burned out or injury
✅ You body and mind NEED time off to reset
✅ Training is TAXING on the body!
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REMINDER:👇
✅ The off season is di...
2021-12-1644 minRun4PRs131. Treadmill: is it the same as outdoor running?TREADMILL VS. OUTDOOR RUNNING: ARE THEY THE SAME? 🤔
Podcast Episode #131 🎙FREE 7 day coaching trial www.Run4prs.com
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A frequent question we get asked is: What are the PROS and CONS of running on the treadmill and running outside?! Are they the same?
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CONS OF THE TREADMILL👎
⭐️ Treadmills do not allow your body to use as many muscles (when outside you do not need to pivot to change directions; you are running in one direction the entire time)
⭐️ Treadmill belts assist leg turnover which makes running faster easier and doesn’t translate as well to racing outside
You are not able to mimic outdo...
2021-12-0542 minRun4PRs130. Strides: Your Secret To SpeedSTRIDES: YOUR SECRET TO SPEED!
Podcast Episode #130 🎙
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Do you do strides? Strides may be a new concept to you, but they can help you reach your potential as a runner! Not sure how, when or why to do them? We’ve got you covered 👇
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THE BENEFITS:
✅ Have you ever heard of cadence? This is the amount of steps you take while running per min. Most people need to increase their cadence to be running at a more efficient level. Strides can help increase your cadence
✅ Wake up the legs after an easy run for more advanced speed workouts to come later in the...
2021-11-2840 minRun4PRs129. How To Get Faster After Reaching A Plateau: Ask The Coaches PodcastFREE 7 DAY COACHING TRIAL: www.run4prs.com
We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of the...
2021-11-1857 minRun4PRs128. Winter 🥶 Cold Weather Running Secrets RevealedCOLD WEATHER RUNNING SECRETS REVEALED 🔓
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We’ve got you covered!👇
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WHAT TO WEAR (in general, use your best judgment with windchill and other factors):
✅ 50 DEGREES: Shorts & t-shirt
✅ 40 DEGREES: Long sleeved top, shorts/pants, gloves
✅ 30 DEGREES: Gloves, tights, long sleeves (two layers-- one tighter close to skin, one looser on top), headband/hat
✅ 20 DEGREES: Gloves, chopper mittens possible, tights, long-sleeved tighter base layer, windbreaker jacket, headband/hat
✅ 10 DEGREES & UNDER: Gloves, chopper thermal mittens if really cold/windy, tights & windbreaker pants, long-sleeved tight base layer, headband, neck buff, face mask, windbreaker jacket
✅ SNOW/ICE: Winter waterproof/trail running shoes for snow & ice, YakTrax to put on yo...
2021-11-1037 minRun4PRs127. Running too fast on easy days? Why slower miles can make you fasterHOW DOES EASY RUNNING MAKE YOU FASTER? 🤔
Podcast Episode #127 🎙
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There are many running philosophies out there. 99% of them agree that easy running is the foundation of a training plan for any distance runner
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“Easy running” can create some grey area for runners. What is easy? 🤷♂️ Runners can have a distorted view on what “easy” means. Distance runners are taught to “push through the pain”. We know how to push ourselves to the limits. Sometimes we aren't slowing down enough on our easy days
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As coaches, we are firm believers in the 80/20 rule from Matt Fitzgerald. 80% of your weekly mileage should be run at a slow and easy p...
2021-10-2845 minRun4PRs126. Your Marathon is Over. Now what? Free Speed Program: Why Switching Gears Can HelpYOUR MARATHON IS OVER. NOW WHAT? 🤔
🏃♀️ Find your next gear with Unleash Speed
🏃♀️FREE program beginning Nov 1
🏃♀️Learn more about the program on podcast episode #126
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👉 Maybe you neglect speedwork as a long distance runner
👉Maybe you struggle staying motivated after your fall races are over
👉Maybe you consistently take the months of Nov-Jan off because you don’t know what else to do or you aren’t motivated
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THE REALITY IS: If you don’t run much for 3-4 months out of the year, that totals to a FULL YEAR of not running after three years 🤯
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The runners who reach their potential train ALL YEAR ROUND with specif...
2021-10-2236 minRun4PRs125. Post-Race Blues: Feeling Lost After Fall Races?POST-RACE BLUES: How to Combat a Post-Race Identity Crisis 🚨
Podcast Episode #125 🎙
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Have you ever ran a race and felt a little lethargic, lost or even empty afterwards? Have you ever been left thinking… Now what? You aren’t alone! It’s so common there’s even a term for it: Post-race blues. Let’s talk about how to combat this common phenomenon and move towards your next goal 💪
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✅ REPLACE RUNNING WITH OTHER THINGS: Now is the time to focus on some things you may have neglected during marathon training. You may spend your extra time meal prepping, doing yoga, hanging out with friends, doi...
2021-10-1536 minRun4PRs124. Time Off After Marathon: Why You Need ItTHE OFF-SEASON: WHY YOU NEED ONE
Podcast Episode #123 🎙
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All of the best athletes in the world take an off-season. We should be taking off-seasons too! But what exactly is an “off-season” and how do you take one? 👇
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⭐️ WHAT IS THE OFF-SEASON?
The off-season looks different for everyone! For one person it might be not running at all for a month or two, and for another athlete it might be taking a full week off and then running unstructured without workouts for a month or two. It really depends on your experience level, how you’re feeling at the end of your training cy...
2021-10-0835 minRun4PRs121. Marathon Pacing: How to Feel Mile By MileWww.Run4prs.com for a free 7 day coaching trial! How Should You FEEL Each Mile of a Marathon 🏃♀️
Podcast Episode #121 🎙
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✅ Miles 1-3: This is the warm up. This may feel mentally challenging/daunting knowing what is ahead of you. Starting slowing is KEY to success. Start behind the pace group you hope to run with. Let runners pass you! Try to stay relaxed and don’t weave in and out of other runners. You should be running 15-20 seconds per mile slower than goal marathon pace here
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✅ Miles 4-8: Zone out and relax during these miles. Hydrate early and often. Take your f...
2021-09-2340 minRun4PRs120. Pacing Plans & Race Day GoalsPACING FOR YOUR FALL RACE 🏃 www.Run4prs.com
Podcast Episode #120 🎙
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Not sure how to develop your pacing plan for your next race? Here’s what questions you should ask yourself to guide you:👇
WORKOUT ANALYSIS
✅What paces did you hit during your workouts?
✅What pace feels good to sustain for longer distances?
✅How did your tempo runs go? Did the effort feel like 7-8/10 or 9-10/10 effort?
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HISTORY ANALYSIS
✅How long have you been running?
✅How many races of this distance have you done?
✅How did your last race this long go?
✅What are areas of pacing you need work with?
✅Are you confi...
2021-09-1758 minRun4PRs119. Tapering For Races: Marathon & Half MarathonFREE 7 DAY RUN COACHING TRIAL: www.run4prs.com. HOW TO TAPER: The Do’s and the Don’ts 👍👎
Podcast Episode #119 🔊
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Are you someone who loves or dreads the taper?! It can either be a much-needed break from the training you’ve been doing OR you might feel a little stir crazy during it. Let’s chat about what you can do and expect from tapering and also what you should AVOID doing during the taper:👇
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✅ FOLLOW YOUR PLAN: It might seem obvious, but make sure you aren’t skipping runs, speeding up on your runs, OR adding additional mileage during the taper! You ca...
2021-09-1256 minRun4PRs118. SLOW DOWN running to avoid burn out & injuryFREE 7 day individualized custom training--> www.run4prs.com
fill out the form to begin!
We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of the sport.
1- WHY IS SLOWING DOWN SO HARD? I FEEL LIKE I AM ALWAYS IN THE GRAY ZONE
Running easy feels different. Your form changes. It feels very slow to slow d...
2021-09-0747 minRun4PRs117. Marathon Pace Long Runs: Yes or No?THE BEST LONG RUN WORKOUTS & WHEN TO ADD THEM INTO YOUR PLAN
For a free 7 day coaching trial you can fill out the form at www.run4prs.com
We often talk about the benefits of keeping your easy days easy! The aerobic system development is key for success in distance running. This means we should aim to keep most of our long runs at an easy pace especially if it is the first time going the distance. However, as athletes progress into the sport and get into racing half and full marathons several times in their running career, it...
2021-08-2953 minRun4PRs115. Are You Overtraining?ARE YOU OVERTRAINED?
Podcast Episode #115 🔈
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What kind of athlete are you? Do you have a tendency to overtrain or undertrain?
Running is just like “The Price is Right” or the game Blackjack. It’s better to be a little under than it is to be over! It is better to be conservative. We always think we could do more, but “more” might be what puts you over the edge 👎
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HOW DOES A RUNNER GET OVERTRAINED?👇
- Running workouts too hard
- Running too fast on easy days
- Running too much mileage
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SIGNS YOU MIGHT BE OVERTRAINED:👇
- Higher than normal resting heart r...
2021-08-1546 minRun4PRs114. Heat Adjustments & Goal Settingwww.run4prs.com We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding of the sport.
1- How to make adjustments in the heat? Is it better to run on the treadmill?
It is hot out there! A great pace adjustment calculator we recommend is https://runnersconnect.net/training/tools/temperature-calculator/ but knowing your body and running based on effort is key. We go into detail...
2021-08-081h 22Run4PRs113. How many miles do you need to run X time in a marathon?www.run4prs.com for a free 7 day trial.
100% custom training & 1-1 coaching
Ask the Coaches Podcast! We are answering your questions about training today. Before we kick things off with the discussions to following questions, we will chat about national and worldwide running stats. What percentage of the USA runs road races? What is the most popular race distance? & what are the average race times for 5k-marathon? Remembering to keep into perspective that you can do hard things!
What weekly mileage do I need to run X time in a marathon?
When should I eat and drink during a...
2021-08-0246 minRun4PRs112. Gels, electrolytes & water: fueling during long runsWww.Run4prs.com for a free 7 day trial. FUELING ON THE RUN 🍌
Podcast Episode #112 🔊
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Gels, electrolytes, water… How do you manage all of it on the run? It can be super overwhelming❗️
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👉For races 90 minutes or longer, you NEED to be taking in fuel if you want to reach your potential. Yes, you CAN run without these things and finish but you will not run to your potential without filling your glycogen stores which will begin to deplete after that 90 minute mark
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RULES OF THUMB:👍
✅ Trial and error: It’s frustrating, but you really do need to do a trial and error proces...
2021-07-2645 minRun4PRs111. Heat & Humidity Running During The SummerHOW SUMMER TRAINING AFFECTS THE BODY
@run4prs Podcast Episode #111
Summer training can feel defeating. You aren’t able to hit your normal paces and you can feel like your fitness is suffering. Trust us: It is not! Training in the heat is just like training at altitude: You have to slow down but that does not mean YOU are slower
REMEMBER: The heat affects everyone differently. Keep a training log to figure out how much the summer weather affects YOUR body and paces. By the end of the summer and for training next summer, you’ll have a great idea...
2021-07-1842 minRun4PRs110. Bathroom Issues: Let’s Talk About ItWww.Run4prs.com for a free 7 day coaching trial. This podcast was pre recorded before a recent marathon where I had bathroom issues 😂 but this is a great topic for runners: BATHROOM ISSUES 💩🚽
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We’ve all been there! As runners, we are all too familiar with digestive problems while running. It’s super frustrating to train for months for a race, only to be brought down by having to use the bathroom constantly during the race 🥴
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Let’s talk about what you can do to avoid having bathroom issues on your runs!👇
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☕️AVOID GOING OVERBOARD ON FIBER & CAFFEINE: Too much caffeine and fiber can wre...
2021-07-0936 minRun4PRs109. Should you run the day after a long run? Heat acclimation training & staying motivatedWww.Run4prs.com for a free 7 day coaching trial
This is an ASK THE COACHES podcast
1- If you feel like crap the day after your long run is it better to do it the next day or skip it entirely?
Marathon training or training for any long distance events can be a stress on the body. The right amount of stress is good because it triggers adaptations.
We need to have recovery from the stress for the body to repair and create the adaptations from the stress. It is common to be sore after a hard effort like...
2021-06-3048 minRun4PRs107. Myths About The Long Run20 MILE LONG RUNS: Are they necessary❓www.Run4prs.com
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There is a MYTH in the running world that every marathoner needs to complete multiple 20 mile long runs or even one 20 mile long run to finish a marathon. This is just NOT the case! Long run lengths are different for every single athlete based on...
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✅TOTAL WEEKLY MILEAGE: Your long run should not be more than 33% of your total weekly mileage! If your long run is 50% of your total weekly mileage, it's going to take you that much longer to recover from it. You likely will not be able to do quali...
2021-06-1848 minRun4PRs105. Have You Peaked With Running?Www.Run4prs.com for a free 7 day coaching trial. DID YOU KNOW❓Most people never come CLOSE to their peak potential in running
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Why do runners so often feel like they have peaked and stagnated when in reality, they have not at all❓
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Many people GIVE UP before they reach their potential because👇
🔹Progression in running is not linear and this can be frustrating to many
🔹Reaching running potential may not be worth the sacrifices. You have to really want it to keep reaching new levels in running
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THE REALITY IS:
🔹The faster you become, the harder it is to become faster
🔹Impr...
2021-06-0657 minRun4PRs104. Developing & Selecting Training PlansDEVELOPING AND SELECTING A TRAINING PLAN
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Not all training plans are created equal! ❌
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Generic plans are not going to be as helpful as an individualized plan created for YOU. The thing about Googling for training plans is that generic plans can get complicated quickly because there are so many questions that come up along the way in training
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You want your training to be as individualized as possible❗️
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WHAT NEEDS TO BE CONSIDERED:
✅Your history as an athlete
✅Your goals
✅Your life/schedule
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WHAT SHOULD YOU LOOK FOR IN A MARATHON TRAINING PLAN?
✅Tailored To YOU: Your plan needs to be individualized to you...
2021-05-3048 minRun4PRs103. Unattainable Goals: is there a such thing?Www.Run4prs.com for a free 7 day trial! 103. Ask the coaches podcast
We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow...
2021-05-2555 minRun4PRs102. More Mileage is NOT always betterWww.Run4prs.com for a free 7 day run coaching trial. Whenever we approach the end of the month, it is popular for athletes to post about their monthly mileage totals on instagram. We see big numbers like 200 or 300 sometimes, but on average runners training for a half or full will hit about 100 miles in a month. What do all these numbers mean? Do they have any indication as to what type of shape the person is in? Does more mileage mean that you are faster? While it may seem like faster runners typically do run more mileage on average...
2021-05-1851 minRun4PRsAnswering YOUR questions: Lower Heart Rate? Faster Long Runs? Best Lifting For Runners?Www.Run4prs.com We are doing a different format of podcast today. You may be used to the standard 1 topic podcast where Jason and I chat in depth about 1 topic but today we are asking YOU to bring your questions & we answer them. We talk about a variety of topics. We ask the audience on IG what questions they have and we answer in a podcast forum allowing for a greater discussion of the question than on an IG story. We love to help runners achieve their goals and grow a better understanding for the sport.
1- What should...
2021-05-1150 minRun4PRs100. Expensive Recovery Tools: Are They Worth It?There seems to be endless tools on the market that promote recovery for runners and athletes. The question we want to answer: do these tools actually work? We chat about the $1000 recovery boots, compression socks, massages, foam rolling & many more gadgets. We also chat about others ways to enhance your recovery process. Maybe it isn’t that you need more recovery tools in your tool belt, but you need more rest/recovery scheduled in your training. Www.Run4prs.com for a free 7 day trial
2021-05-0749 minRun4PRs96. Pregnancy & Postpartum: Running Through Childbearing YearsWww.Run4prs.com —> we build stronger runners! Fill out the form on our site to get a free 7 day trial of custom run training. For those who follow us on instagram, you may know that we had 5 different run4prs coaches due with babies between August of 2020 and April 2021! 5 run4prs babies in less than 8 months. It is a run4prs coaches baby boom, so we decided to have a podcast on the topic of running during pregnancy & postpartum because many people have watched us training from afar and are curious about some of the topics involved. This topic of...
2021-03-111h 31Run4PRs83. Training Plans & Online Run Coaching: How does it all work?86. Getting a training plan & working with a coach: how it works
How does Run4PRs work? I know some of you already work with us as athletes, but maybe others are curious what exactly we do. How does our training work? What is so different about working with a coach vs a free plan online? Today we are chatting about our process and how it would look if you hit YES to try a free 7 day trial with us no strings attached.
Variety is super important
What is the difference between following an online training plan free vs getting a...
2020-11-2743 minRun4PRs82. How FAST can you run? NEW PROGRAM RELEASE!Visit www.Run4prs.co/faster to get more information on the program. It’s that time of year again! The dreaded winter training and off season. There are usually not a lot of races that take place in the winter, but there are a lot of spring & fall races next year. This leaves athletes with some time in between training cycles. Runners may feel like they are in limbo wondering all sorts of things like “what should I be focusing on right now?” “How many miles per week should I be running?” “What sort of workouts should I be doing?”. Thi...
2020-11-1926 minRun4PRs44. Progressive Overload: The Best Way To ImproveWe are often asked what workouts are best or what is the best weekly mileage to run. The answer is simple: use the progressive overload principle! What is that? The idea that you are starting where you are at with mileage and workouts then slowly building micro stress over a period of time to lead your body to have specific adaptations. Each training plan should be different because each athlete has a unique starting point. You need to assess your background and goals before you jump into training training plan
Have you ever jumped into a training plan because you...
2020-02-2038 minRun4PRs42. Training Differences From 5k to MarathonHow is training for the 5k and a marathon any different besides running more miles? Did you know that elite 5k runners still train 70+ miles per week? That is still a whole lot of running! A lot of the training for the 5k and the marathon are very similar, but there are some differences we should address to make sure you are training correctly for your goals. We will also chat about why it is possible to also PR in the 5k while training for the marathon
Targeting your training to each energy system will allow you to attend to...
2020-02-0649 minRun4PRs41. How To Stay Motivated: 20+ Years Of RunningMotivation can be pretty low this time of year if you live in the North. Motivation is a myth! Most athletes do not feel motivated to run regularly. We discuss how to train your brain to run and find ways to be consistent with the sport of running that don’t include waiting to “feel” like running. Want to try a 7 day trial for free? Www.run4prs.co
2020-02-0143 minRun4PRs40. Legal Doping? Tips To Get Your Fastest Times- NONE of these are training related!We talk a lot about training & workouts to get faster but what are the other things you can do to get the fastest times out of your body? We take a deep dive into the 4% shoes and downhill courses. Www.run4prs.co
2020-01-2748 minRun4PRs38. Injury Prevention For RunnersINJURY PREVENTION TIPS 🔥
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Injuries are a runner’s worst nightmare! We are chatting today about ways to avoid injuries from happening & what you should do if you do become injured.
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Seeing your doctor & taking time off right away is key for any injury. It’s important to not run through pain. Athletes can benefit from smart training & correcting imbalances that often cause injuries.
Www.run4prs.co
2020-01-1645 minRun4PRs34. Cold & Flu Season as a RunnerIt’s that time of year again! Lots of colds and flus going around! The worst part about getting sick as a runner is having to take time off ;) we do a deep dive into tips to avoid getting sick & how to navigate training if you do get sick. Www.run4prs.co
2019-12-1252 minRun4PRs30. Winter Running: Snow, Ice or Treadmill?Winter running is here! The negative temperatures and icy roads can leave runners without a safe place to run. We talk about dressing for various temperatures for easy runs and races. Learn the importance of foot ware & when to take your run inside. Running outside in the winter doesn’t make you more hardcore BUT we take a deep dive on the differences between running on the treadmill vs outside. Have you ever had your garmin and treadmill not match pacing? We cover that too! Great episode you don’t want to miss! Www.run4prs.co
2019-11-151h 06Run4PRs29. Natural Speed, Durability & Mental Toughness: Assessing Your Strengths & WeaknessesCoach Jason & Victoria do a deep dive into assessing your strengths and weaknesses as a runner with the 3 main categories: natural speed, durability, & mental toughness. We talk about ways to make your weaknesses your strengths and breakthrough to a new level. We also chat about how you should train specifically based on your weaknesses and strengths to challenge yourself to be the best athlete you can be. Do you struggle with reoccurring injuries? Can you run constantly without injury? Are you better at short races? Can you run long all day but hate the 5k? Do you run in adverse...
2019-11-121h 00Run4PRs28. Goal Setting & Reaching Your PotentialCoach Ben & Victoria discus the best way to set goal races for 2020. Offseason is in full swing for many athletes. We are approaching 2020! Many athletes are in the process of setting goals and planning out their races for the year. We chat about ways to optimize your racing calendar to reach your potential in the sport. We discuss how your ideal racing schedule should look. We also discuss how to train for your strengths/weaknesses! Www.run4prs.co
2019-11-051h 07Run4PRs27. Optimizing Your Offseason To Become FasterCoach Skelly and Coach Victoria chat about the importance of an off-season. Learn how even college athletes take off seasons & how they need to be implemented for all athletes.What should you be doing in the off-season? What is the off season & why is it important?
1-What are areas you can improve on in the upcoming year?
2- What were things that got you down during your last training cycle?
3- How can we work during the off season to make things your strong points?
🌟GET BACK TO BASICS🌟
🔹keeping easy days easy
🔹strength training
🔹proper nutrition
🔹PT (physical therapy) if needed for area...
2019-10-3055 minRun4PRs25. Recovery is Essential For Long Term SuccessWe are coming off of peak racing season. It’s time to recover and make sure our bodies are able to heal after a big training cycle. We talk about how much recovery you need and how to approach your off season to set you up for success in 2020! Www.run4prs.co
2019-10-1727 minRun4PRs23. Twin Cities Marathon- Pacing, Expo, spectatingWe are chatting all things MARATHON weekend! Specifically for the twin cities marathon weekend but we have lots of general tips for marathons in general. We chat tips for packing your race bag, expo tips, tips for the course, tips for spectators. Www.run4prs.co
2019-09-3056 minRun4PRs22. Tapering & Peaking: How to run your BEST race this fallWe chat about the traditional 3 week marathon taper as well as tapering for shorter distance events. Should you cut out alcohol? Should you carboload? How important is the taper? Will you feel better on race day? What to do if your race day weather is brutal? Find out on this podcast! Www.run4prs.co
2019-09-241h 16Run4PRs21. Pacing and Determining Goals for Marathon & Half MarathonWe are chatting on the podcast today about pacing plans and determining race day goals. What are the factors that lead to assessing what type of fitness you are in. How does mental toughness, workouts, and training come into play? Discover how to analyze your training to find the perfect pacing plan for your race. www.run4prs.co
2019-09-1950 minRun4PRs16. Transition to Early Morning RunningBeat the heat! Transitioning to morning running can be a challenge but with your step by step tips, you can learn to love morning running. Www.run4prs.co
2019-07-1616 minRun4PRs15. First Marathon- Training TipsAre you marathon training? Have you been thinking about running 26.2 miles? Coach Victoria takes a deep dive on everything you need to know for marathon training! Www.run4prs.co
2019-07-0851 minRun4PRs14. Racing on July 4th: Tips!How should you prepare for a 5k-10k race in the summer? How do you pace yourself for a short distance race? How do you adjust for heat and humidity? How do I deal with race anxiety? Www.run4prs
2019-07-0123 minRun4PRs13. The Injured Runner: How to Comeback StrongerAre some athletes more prone to injuries? We do a deep dive into the different components that make a successful athlete. We also share tips for avoiding injuries, building back after injuries, and treatment of injuries. Injuries can be so frustrating, but you CAN comeback stronger. Www.run4prs.ck
2019-06-2651 minRun4PRs12. Online vs Group Training - Which is Better?Online run coaching is relatively new, but it allows coaches to provide an individualized training plan. How does online coach compare to group training? Which option is best? We take a deep dive & touch on other topics such as pace groups, racing workouts, burnout, marathon training specific workouts, etc! Www.run4prs.co
2019-06-201h 01Run4PRs11. Race Day Performance & AnxietyWe chat with Run Coach & 4x sub 3 hour marathoner Jason Phillippi on all things Race Day! How often should you race? Should you always try to PR? How to establish goals and stay motivated for a lifetime! Www.run4prs.co
2019-06-181h 02Run4PRs10. Nutrition & Fueling for Long Distance Running - Amy Goblirsch R.D.What should I eat before my long run? What should I use for fuel during my long run? Do I need to eat breakfast the morning of a race? Can you lose weight while training for a marathon? Find the answers to all your nutrition questions in this episode. Amy Goblirsch is the registered dietitian at Run4PRs Coaching. She shares her nutrition & fueling tips after her years of experience working with endurance athletes. Www.run4prs.co
2019-06-1545 minRun4PRs9. Boston Qualifying: What it TakesCoach Ben & Victoria do a deep dive into the big BQ goal. We chat about typical training we see leading up to a first time BQ. We address topics of racing anxiety, social media pressure, and improving your running.
www.run4prs.co
2019-03-131h 14Run4PRs8. Boston Qualifier to IRONMANMary Thomas ran her first Boston Qualifying time in October 2016 at the Twin Cities Marathon Working with Run4PRs coaching. Instead of ramping back up for another marathon, Mary dedicated the entire year of 2017 to Ironman training! She had ZERO bike or swim experience. She was pulled off the swim portion of her first triathlon in June 2017. 4 months later she finished an IRONMAN. Hear about her journey from runner to Ironman. Mary has a degree in Kinesiology and is a coach herself. Want to get connected with her? Www.run4prs.co mary@run4prs.co
2019-02-0655 minRun4PRs6. Strength Training for Runners - Removing the ConfusionHow to incorporate strength training into your marathon or half marathon training? We ask our personal trainer with 20+ years of experience to provide expertise in this area. We ask dozens of questions and he provides great education and insight on the topic. You can fill out the form at Www.run4prs.co or email info@run4prs.co for any questions or inquiries
2019-01-231h 04Run4PRs5. From Smoker to Boston Qualifier - Coach Scott SekelskyScott Sekelsky is a personal trainer & run coach with 20+ years of experience. He shares his experience going from inactive smoker to Boston Qualifier. Along the way, he found a passion for coaching and strength training. He shares stories from coaching at the college level and chatting about what makes Boston Qualifying training unique.
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2019-01-181h 13Run4PRs4. Marathon Success Requires Passion - 2:47 Marathoner Meghan RothMeghan Roth is a 2:47 marathoner with hopes of qualifying for the 2020 Olympic Trials. She shares her lessons learned over the years of marathoning. Her philosophy is passion and hard work can always beat talent! Her positive attitude helped her over overcome a debilitating car accident and injury to comeback stronger. Meghan also shares nutrition tips and her race day fueling strategy. If you want to get in touch with Meghan you can email her directly at Meghan@run4prs.co if you are interested in learning more about coaching, you can fill out the form here www.run4prs.co
2019-01-091h 01
Run4PRs3. Trusting the Process - 2:40 Marathoner Coach Ben JacobsCoach Ben Jacobs took second place at The Bismarck Marathon with a 2:41 marathon in September 2018. He shares his personal experiences as an athlete and his expertise in coaching covering the topics: overcoming injuries, racing for run vs racing for a PR, advice for people who want to get faster, bouncing back after a DNF marathon, tips for staying mentally tough & many more! You can contact Ben Jacobs directly at ben@run4prs.co . If you have feedback, suggestions, or want to work with a coach, you can email info@run4prs.co or fill out the form at our website...
2019-01-031h 12