Half Marathon Training Plan Podcast

Coach Chris
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Your weekly audio companion to HalfMarathonTrainingPlan.com — practical running, nutrition, and recovery advice backed by science.

Episodes

  1. The 2026 Training Blueprint: Why Most Training Plans Fail by Feb 1st

    6 DAYS AGO

    The 2026 Training Blueprint: Why Most Training Plans Fail by Feb 1st

    Most runners quit their New Year's resolution by January 19th ("Quitter's Day"). It’s not because they lack willpower—it’s because they pick the wrong plan. In this episode, Coach Chris and Coach Maya break down the 2026 Training Blueprint: a science-backed strategy to help you survive the "Resolution Rush," build a bulletproof foundation in January, and actually make it to the start line of your spring half marathon. In this episode, we cover: The "Fantasy Plan" Trap: Why downloading a 6-day/week schedule for a 3-day/week life guarantees burnout.The 14-Week Sweet Spot: Why 8-week plans cause injuries and 20-week plans cause mental fatigue.The Resolution Starter Kit: The 3 specific gear items you need before Week 1 to prevent blisters, pacing errors, and poor sleep.The "Durability" Phase: Exactly what to do in January if your race isn't until May (Hint: Don't run long).🔗 Resources & Links: The Plan: Download the Free 14-Week Science-Based Training PlanThe Gear: The 2026 Resolution Starter Kit (Garmin, Balega, Noxgear)The Recovery: Magnesium for Runners GuideScientific References: Strava Year In Sport Report – "Quitter's Day" Data.Hickson, R. C. (1981) – Maintenance of aerobic power.Cadegiani & Kater (2017) – HPA Axis & Overtraining Syndrome.Connect With Us: Visit HalfMarathonTrainingPlan.com for more guides. Train Smart. Run Strong. Finish Proud.

    16 min
  2. The Holiday Survival Guide: How to Maintain Fitness (Without Burnout)

    22/12/2025

    The Holiday Survival Guide: How to Maintain Fitness (Without Burnout)

    It’s December 22nd. You are traveling, the house is chaotic, and there is a plate of cookies staring at you. The anxiety sets in: "If I miss my long run on Christmas morning, will I lose all my fitness?" The answer is NO. In this episode, Coach Chris and Coach Maya give you scientific permission to do less this week. We break down the Science of Maintenance and explain how you can reduce your training volume by 50% without losing a single ounce of VO2 Max fitness. In this episode, we cover: The "Guilt Gap": Why beginners panic during the holidays (and why you shouldn't).The Science of Maintenance: The 1985 Hickson Study that proves "Short & Fast" beats "Long & Slow" for retention.The "Holiday Fartlek": The exact 30-minute workout to do on Christmas morning.The Holiday Hangover: Why stress + sugar + alcohol depletes your Magnesium levels (and how to fix it).The January 1st Trap: Why you shouldn't double your mileage on New Year's Day.🔗 Links & Resources Mentioned: Recovery: Best Magnesium for Runners (Top 5 Reviews)Gear: The Beginner Running Gear Checklist (2026 Edition)Plan: Download the Free 14-Week Half Marathon Training PlanTraining for a Half Marathon?Visit HalfMarathonTrainingPlan.com for free training schedules, gear reviews, and nutrition guides to help you cross the finish line injury-free. Disclaimer: This episode is for educational purposes only. Always consult a doctor before starting a new exercise or supplement routine.

    13 min
  3. Essential Gear for Beginners: Shoes, Watches & What to Skip

    15/12/2025

    Essential Gear for Beginners: Shoes, Watches & What to Skip

    If you just signed up for your first half marathon, you might be tempted to spend a fortune on carbon-plated shoes and fancy gadgets. Don't. In this episode, Coaches Chris and Maya break down the only 3 tools you actually need to stay injury-free and consistent. We explore the science of the "Comfort Filter," why your brain tricks you into running too fast (and why you need a watch to stop it), and the hydration mistake that leads to cramps. 🔥 In this episode, we cover: Why beginners always run in the "Black Hole" (Zone 3) without a watch.The "Comfort Filter" study: Why you don't need stability shoes.The 3 essential purchases: A basic GPS watch, neutral shoes, and electrolytes.Why cotton socks are the enemy of your feet.The "Nothing New on Race Day" rule.🛍️ Featured Gear & Resources:Don't guess at the store. See Coach Chris's curated list of tested gear mentioned in this episode (including the exact watch and socks we recommend):👉 The Runner's Toolkit (Official Gear List) 📑 Scientific References: "The Training Black Hole" (Seiler/Foster) – Why perceived exertion fails beginners."Preferred Movement Path & The Comfort Filter" (Benno Nigg, 2015) – Why comfort predicts injury prevention better than pronation control.🎧 Listen to the Companion Episode:Ep 7: Recovery Run Myths & The "Garbage Zone" 🏃‍♂️ Download the Free Plan:Get the printable 14-Week Half Marathon Training Plan (with the fridge tracker): Download Here Disclaimer: This episode is for educational purposes only. Always consult a medical professional before starting a new training program.

    11 min

  4. 08/12/2025

    Recovery Run Myths: Why Slow Easy Miles Make You Faster

    Most runners think recovery runs are just “junk miles” or a way to flush out lactic acid. In this episode, Coaches Chris and Maya explain why that’s wrong – and how truly easy running quietly builds the endurance engine that makes you faster on race day. Using real training science, they unpack what recovery runs actually do inside your body, how they fit into a smart half marathon plan, and why running too fast on easy days can sabotage your progress. In this episode, you’ll learn: What a recovery run really is (and how it differs from a normal easy run) Why lactate is fuel – not “lactic acid” that needs to be flushed out How slow running improves capillary density and mitochondrial function What the “No Man’s Land” pace is and why it stalls your gains How recovery runs help you absorb speed work and long runs When you should skip a recovery run instead of forcing itRunner Tip of the Week: Chris and Maya share a simple way to check if your recovery pace is truly easy enough – so you stop turning recovery days into secret tempo runs. Related episodes & resources: Listen to Episode 6 – Mastering Mid-Run Fueling: Gels, Carbs & the Science of Avoiding the Bonk – to learn how carbs and gels power the same aerobic engine recovery runs help build. Read our article on Best Recovery Supplements for Runners for additional ways to support your easy days and post-run recovery.For more science-backed training guides, recovery strategies, and gear recommendations, visit HalfMarathonTrainingPlan.com. Train Smart. Run Strong. Finish Proud.

    12 min

  5. 01/12/2025

    Mastering Mid-Run Fueling: Gels, Carbs & the Science of Avoiding the Bonk

    Most runners hit the wall not because they’re out of fitness, but because they’re out of fuel. In this episode, Coaches Chris and Maya break down the real science behind mid-run fueling so you can avoid bonking, run stronger, and finish faster. We unpack everything from glucose vs fructose transporters, to sodium co-transport, to how caffeine enhances endurance — all in a clear, actionable way you can apply immediately to your long runs and half marathon race day. What you'll learn: Why your body only stores ~90 minutes of run-ready glycogen Why simple carbs (not bars or whole foods) are essential during long runs The gut’s “traffic jam” limit: why glucose-only gels cause GI issues How dual-fuel gels (glucose + fructose) unlock 90g/hr carb absorption How to avoid the most common fueling mistakes that lead to cramping and nausea The role of sodium in absorption, hydration, and preventing hyponatremia How and when to use caffeinated gels for a performance boost A proven mile-by-mile fueling pattern for a strong half marathon How to “train your gut” so fueling becomes effortless on race dayShow Notes: Take your first gel between minutes 45–60 Aim for 60g carbs/hour (up to 90g/hr if using glucose + fructose) Use sodium to support absorption & hydration Take caffeinated gels late in the race for a mental/physical boost Practice fueling in training to prevent stomach issuesRead more at HalfMarathonTrainingPlan.com

    15 min

  6. 21/11/2025

    Magnesium for Runners: The Silent Powerhouse Mineral Behind Energy, Muscle Function & Heart Health

    Magnesium might be the most important mineral runners overlook — and the science shows its impact reaches far beyond cramps or sleep. In this episode, Coaches Chris and Maya break down how magnesium affects energy production, muscle contraction and relaxation, neuromuscular control, cardiovascular stability, and long-term training health. Most runners focus on sodium and potassium, but magnesium is the mineral that makes those electrolytes work. It regulates ATP activation, maintains ionic gradients, supports heart rhythm, and prevents subtle but performance-killing deficiencies that standard blood tests often miss. What you'll learn: Why only 1% of your body’s magnesium is detectable on standard blood tests How magnesium activates ATP — the fuel for every stride The role of magnesium in muscle contraction & relaxation How low magnesium leads to cramps, fasciculations, and heavy legs Why modern diets and high calcium intake deplete magnesium The link between magnesium deficiency and cardiac arrhythmias Why the RDA is the minimum and not optimal for runners How sweat rate, heat, and training load increase magnesium loss Evidence-based intake ranges for athletes and high-volume runnersShow Notes: Magnesium is the second most common intracellular cation after potassium Only 1% of magnesium appears in serum — making deficiency hard to detect Low magnesium disrupts ATP activation and ionic gradients Subclinical deficiency can cause cramps, twitches, anxiety, and reduced performance Magnesium deficiency is linked to arrhythmias and cardiovascular risk RDA (300–420 mg) is the minimum — athletes often require more High calcium & phosphorus intake increases magnesium demand Training in heat and heavy sweating accelerate magnesium lossFind companion articles, training tools, and related nutrition guides at HalfMarathonTrainingPlan.com.

    14 min

  7. 18/11/2025

    Ditch the 10% Rule: Science-Backed Training Strategies for Faster Half Marathons

    The 10% rule is one of the most widely repeated training guidelines in running — but science says it may actually be slowing you down and increasing injury risk. In this episode, Coaches Chris and Maya break down the real research behind mileage progression, long runs, fatigue resistance, workload management, and smarter ways to build volume for a faster half marathon. This episode cuts through outdated training myths and replaces them with evidence-based strategies built around the body’s true adaptation cycle. You’ll learn how to build mileage safely, add intensity without burnout, and structure your training to unlock your fastest 13.1 ever. What you'll learn: Why the classic 10% rule lacks scientific support How bone remodeling makes small weekly increases dangerous Why a non-linear 30% jump every 3–4 weeks is actually safer How long runs over 21 km improve fatigue resistance Why high chronic training load protects against injury How sudden drops in training can be just as dangerous as spikes How to use the ACWR (Acute:Chronic Workload Ratio) like pro athletes The benefits of Critical Velocity (CV) training for cruising speed Why CV pace builds fitness without wrecking your recovery How to add strength training without overloading your system Daily readiness metrics: HRV and training stress scores How to structure cutback weeks for maximum adaptationShow Notes: Runners with >20 miles/week consistently achieve faster half marathon times Long runs over race distance reduce late-race pace collapse The “10% rule” introduces stress too frequently during bone resorption phases Use 30% block-style increases every 3–4 weeks instead Beginners may increase 15–20% early, then shift to 5–10% every other week Critical Velocity training improves fast-twitch aerobic efficiency CV workouts: 20–30 minutes total, 2–5 minute reps with 1/3 rest ACWR helps track safe training load progression High chronic load = protective; sudden low load = vulnerability Cutback weeks every 3–5 weeks allow true adaptationExplore training guides, recovery tools, and deeper episode notes at HalfMarathonTrainingPlan.com.

    12 min

  8. 15/11/2025

    Creatine for Runners: Skip the Load and Unlock Speed, Recovery & Mental Performance

    Creatine isn’t just for weightlifters — runners can use it to boost recovery, improve brain performance, and enhance high-intensity surges without unwanted weight gain. In this episode, Coaches Chris and Maya break down the real science behind creatine for runners using research on ATP regeneration, recovery markers, inflammation, glycogen storage, mental fatigue, and fast-twitch muscle preservation. What you'll learn: Why creatine supports short surges, hill climbs, and finishing sprints in long races How “low and slow” dosing avoids the dreaded weight gain (skip the loading phase!) The surprising cognitive benefits that help during late-race mental fatigue How creatine reduces inflammation and muscle damage after long runs The ideal 3–5g daily protocol for endurance athletes Why creatine helps refill glycogen stores more efficiently with carbohydrates How it may preserve fast-twitch muscle fibers during high-volume trainingShow Notes: Best creatine dosing method for runners: 3–5g/day Skip the loading phase for endurance athletes Creatine + carbs = faster glycogen replenishment Does creatine cause weight gain? Only with loading phases Creatine supports ATP regeneration for sprints, hills, and surges Cognitive benefits help with pacing, decision-making, and mental fatigue Best creatine: Creatine MonohydrateFind companion notes, recovery guides, and training articles at HalfMarathonTrainingPlan.com.

    9 min

  9. 14/11/2025

    Why One Run Can Injure You: The 4 Proven Strategies to Stay Injury-Free

    Running injuries are the #1 reason runners lose consistency — but most are completely preventable. In this episode, Coach Chris and Coach Maya break down new research showing that it’s one single run, not your weekly mileage, that often triggers overuse injuries. You’ll learn the four proven, evidence-backed strategies that dramatically reduce injury risk:1️⃣ Strength training2️⃣ Structured warm-ups3️⃣ Cross-training4️⃣ Replacing worn-out shoes at the right mileage Stay healthy, run farther, and keep training strong — backed by real science and clear, actionable advice.

    12 min

  10. 10/11/2025

    The Truth About Protein Bars: What’s Really Inside and How to Choose Wisely

    Coaches Chris and Maya break down the truth about protein bars — what’s healthy, what’s hype, and how to choose the right one for your goals. Season 1, Episode 1: The Truth About Protein Bars — What’s Really Inside and How to Choose Wisely In this episode, Coach Chris and Coach Maya dive deep into the world of protein bars — how they’re made, what ingredients actually matter, and how to separate marketing hype from real nutrition. Based on recent research and practical insights, this conversation covers: How to read a protein bar label in 30 seconds or less What makes a high-quality protein source vs. filler protein The truth about sugar, sweeteners, and sugar alcohols When to use protein bars for recovery or meal replacement Common industry tricks — and how to avoid themWhether you’re training for a race or just trying to eat smarter, you’ll learn how to use protein bars strategically — not as candy disguised as fitness food, but as tools that actually support your health and goals. Visit HalfMarathonTrainingPlan.com for free training guides, nutrition resources, and upcoming podcast episodes. Train smart. Run strong. Finish proud.

    19 min

  11. 06/11/2025

    Welcome to the Half Marathon Training Plan Podcast

    Welcome to the Half Marathon Training Plan Podcast — your guide to running smarter, recovering stronger, and crossing the finish line with confidence. In this short intro, Coach Chris and Coach Maya explain what you can expect: a practical, science-based approach to half marathon training for real runners—whether you’re preparing for your first 13.1 or chasing a PR. What we’ll cover in upcoming episodes: Training structure, pacing, and weekly plans Recovery strategies & injury prevention Nutrition & fueling for endurance Mindset, motivation, and race-day prep Gear tips and smart progression without burnoutFollow along at HalfMarathonTrainingPlan.com for free guides, plans, and resources to support your journey from start to finish. Two coaches. One goal. Train smart, run strong, and finish proud.

    1 min
  • 11 Episodes

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Your weekly audio companion to HalfMarathonTrainingPlan.com — practical running, nutrition, and recovery advice backed by science.

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