www.run4prs.com Most runners know that we want to build our aerobic system while running. The marathon and half marathon are said to be 99% AEROBIC in nature. It only makes sense that distance runners should focus on that aerobic development the most. However, when it comes to the shorter distance races like the 1 mile or 5k, more of our performance is going to require development of the anaerobic system. We want to chat today about the different systems used and the type of workouts you...

I can't complete 20 miles in 3 hours, can I do 5 easy + 10 mp + 5 easy?239 3 hour long run rule Marathon pace work- when is it good Can I run a marathon 6 weeks after running a marathon? Marathon manics Ultra marathons Racing vs running 50 states  What should be the fartlek pace? Fartlek = speed play How to get constant speed for a longer run How are we measuring this? Do we need to go fast on long runs? Is HR too high 170-180 for...

www.run4prs.com We sometimes see runners on strava or IG referencing their ‘goal race pace’ for various distances. We wanted to do a deep dive into how useful this actually is to train using goal race paces or if it is actually detrimental to your progress as a runner. Should you be training using your goal race paces or should you be training at your current fitness level? What causes someone to want to train at goal race pace We want to run a sub 3:00 marathon and know that is a...

Many runners dislike hills for a number of reasons. They are hard & they can slow you down! Many people avoid hills because they don’t like how hilly routes slow down their average pace. It is important to work on things we are not good at in order to improve as athletes. When we neglect our weaknesses, we do not improve as much as we could have! Hills not only will help you on hiller races, but they also improve your running in other ways. They increase your power, help with form &...

www.run4prs.com Have you ever seen an athlete have an amazing race and wonder how they were able to pull it off? Do you ever wish you could get the extra edge that other athletes seem to have on race day? Today we are going to be talking about the main factors that go into having a great race. There are a variety of areas you can improve on when it comes to mastering your race day performance. When you try to get 1% better in each area, it adds up to be a lot! Training For The...

www.run4prs.com Lots of runners love the feeling of crushing a big workout and having something they can confidently hang their hat on as a statement of their race day abilities in training. However, when athletes constantly overreach and dig too far into the well for workout days, are they testing their fitness or is it training? Are there potential drawbacks to leaving it all out there during every single workouts? What is the potential problem with going too fast on workout days ...

Finding time to get in the miles can be challenging. We all live busy lives! However, most athletes who have been in the sport of running for a long time will attest to making training a part of your routine is a key to success. If we don’t make the time for running, we typically run out of time at the end of the day.  Running in the morning How early do you need to wake up Fueling before a run Running slower in the morning Eating after= you will be hungry during work ...

www.run4prs.com Running is an aerobic sport! We need to train in the aerobic zones to improve at long distance running. The biggest mistakes runners make is going too fast on your easy days. Going too fast on your easy days puts you at risk of burn out and injury. It also prevents you from reaching your potential in the sport. Many people refuse to slow down and never are able to increase their mileage or long run duration because the speed they are running at is too fast to make additional...

www.run4prs.com Workouts are a very important part of reaching your potential as a runner. We talk a lot about the benefits of easy running but sometimes we neglect to talk about the importance of not only running hard workouts but the importance of WHAT workouts you do. If you are training for a marathon, you don’t want to be spending a ton of time doing sprinting anaerobic workouts. Training the right systems for your goals is important. It is equally as important to make sure you are...

www.run4prs.com How many miles do you run per week? How does one build up to be able to run 50 or even 100 mile weeks? Should everyone try to achieve high mileage? These are all great questions we will be addressing in this episode. Usually, runners will see great gains in fitness in the beginning of their running journey from simply going from running 0 miles to 10 miles per week. In the beginning it almost seems like the more we run, the better we get. However, there becomes a point when...

www.run4prs.com Today we are going to talk about walking & how it fits in with run training. Some people are run/walkers and other people have to start with walking on their easy days. We are going to talk about how walking can fit in with EVERYONE'S training even if you are elite. Beginners: every running pace is a hard effort Walking is their aerobic/easy pace & that will eventually turn into running as fitness improves ⭐️ WALKING IMPROVES ENDURANCE: Walking will add to...

www.run4prs.com Many runners take time off after fall marathons and then the holidays. It can be hard to dive back into training when you are out of the swing of things. It can also be risky to ‘dive’ back into training because we have the tendency to do too much too soon. I always think one of the most injury prone runners are the ‘comeback’ runners because they use their old mileage/fitness levels are a reference point for where they want to be currently and sometimes instead of building...

www.run4prs.com We are entering the winter season right now and many athletes are forced to run inside for safety purposes. Sometimes people run inside as a preference during the winter. We are going to do a deep dive into the topic of treadmill running today. The treadmill is a great tool that often gets a bad rap in the running community for a variety of reasons. Winter running is here! The negative temperatures and icy roads can leave runners without a safe place to run. We talk about...

www.run4prs.com Many people get to a place with their running where they feel like they can no longer improve with their running. Often this is due to the law of diminishing returns. It just becomes harder to get the extra edge. You have to increase the load somehow to give your body something new to adapt to. Sometimes when we don’t have enough rest, this is also a problem because we have the stress load but not the recovery part. What are some signs someone is at their genetic limit ...

www.run4prs.com Everyone has goals to see improvement. It is what gets us hooked on running. We love seeing growth and the efforts of our hard work paying off. But it actually takes a bit of time to see improvements on a physiological level with endurance sports.  Law of diminishing returns You will see bigger gains at the beginning of a new training cycle/process. The longer you have been working out/running the more you will hard to do to see improvements Improvement in...

www.run4prs.com Many people get antsy this time of year and want to get back into the swing of training. We are at 2-6 weeks after a lot of the big fall races and this might be a question you ask yourself in the upcoming weeks. We want to chat about how to get back into doing some workouts and make sure you set yourself up for a successful 2024 year. When was the last time you took more than 2-4 months without racing or doing workouts? We need to take macro rest from training cycles...

www.run4prs.com Why do you need to strength Train? Strength training is key for athletes playing all sports. It can also help make runners faster, more efficient and prevent injuries. Let’s face it, running takes up a lot of time! As runners we know that more running usually means you become faster. When we already are running short on time, it’s hard to think that we would need to make time for strength training too! Isn’t running already enough? The short answer is: probably not! Running...

www.run4prs.com Many athletes have the goal to run a BQ or Boston qualifying time. The qualifying times are listed on the Boston website and are progressive based on age. If you are under 35 on race day you need to run a 3:30 or faster if you are a female or a 3:00 or faster if you are a male. These are some quick times especially because you can only qualify in the marathon. Many runners say qualifying for Boston is their long term goal. We are going to do a deep dive on what it takes to get...

www.run4prs.com We are in the swing of offseason training and the last few podcasts we have talked about the importance of time off and recovery during this time of year after a big build up. However, once we get over those first few weeks off.. What should you be doing in the offseason? How should you reverse your taper? When should you start workouts again? All of these questions and more will be addressed in this episode! How to do a reverse taper How much mileage should you be...

www.run4prs.com It can be so tempting to want to power through and continue to run base mileage a few days or even the day after a marathon. There is such a big build up to the marathon that the drastic change from training 7+ hours per week to basically doing nothing can feel weird. We want to be productive. We want to feel like we are working toward something. However, the time after the marathon is a time to be working on our recovery. We cannot peak forever. On social media or even...

www.run4prs.com Worrying is suffering twice :) We have all been there. We all get nervous on race day to an extent. Some suffer from more race day anxiety than others. We care about your performances. We put a lot of time and energy into our training, and we hope that it all pays off on race day. It is good to care about your running, but we don’t want to be so nervous for a race that it makes us miserable! Today we are going to be chatting about ways to find zen and peace in the days and...

www.run4prs.com We always hear about time goals. I want to break 4 hours in the marathon. I think I can run X pace for this race… but what about non-time based goals? Are there other ways to set goals for your races? Is there a benefit to setting non-time based goals?  Time goals are great for figuring out about what pace you want to run for the race, but what if you have a rocky day. You don’t want to feel like a failure if you don’t hit an arbitrary time goal. YOU PUT IN SO MUCH WORK...

Do you have a marathon coming up? Here is a recast of the 'how you should feel every mile of the marathon'

www.run4prs.com Fall races are approaching quickly and people often want to begin talking about goal times for their races. There are websites like findmymarathon.com that have mile by mile breakdown of exactly what pace you should be running for each and every mile of a race based on course elevation. This is great to think about the variations of paces you might hit in a race, but it is important to remember that we are not robots. Unfortunately there isn’t a special formula that will work...

www.run4prs.com As we get closer to fall races, more athletes are getting ready to run their fall races. As we get closer to these races, it is good to talk about one of the most important parts of your training plan: the taper! What exactly is the taper? It’s not exactly a time to kick back and relax/do nothing. The taper is going to give you a chance to peak for your race at the right time. If you do too short of a taper, you run the risk of feeling heavy legs on race day. If you do too...