May 29, 2026

Last week, we talked about the long run, and now this week, we talk about the medium long run.

I call it the "unsung hero" of fitness building, and it's a run that is often overlooked relative to the speed workout or primary long run. In this episode, we discuss why it's really the third leg or pillar in your training...

May 22, 2026

Mile for mile... the long run might just be the most important run of the week. It builds aerobic capacity, improves neuromuscular resilience, and facilitates metabolic flexibility - 3 of the most important tools you need as a distance runner.

In this episode, we discuss the benefits in detail and then break down the...

May 15, 2026

The word "tempo" might be one of the most commonly misunderstood words in coaching vernacular, even as it might be the most commonly prescribed type of workout. 

It's also one of the most important and critical training efforts for distance runners, so it is critical to understand it well if you want to improve.

This...

May 8, 2026

400m reps at 5K pace. 800m reps at 10K pace. 1 mile repeats starting at HM pace and working down by 2-3 secs per rep. 

Our vernacular in running is to use training paces based on what you could theoretically run at each distance. It is a useful tool for dialing into effort, but it IS NOT The end all and be all.

In this...

May 1, 2026

We take a break from our book discussions to reflect on 400 episodes and nearly 10 years of podcasting.

Our hope with this one is simply to remind you and ourselves of why we do this. Thank you to everyone who has listened and downloaded through the years. We do it for you. One step at a time. Onward.