237 episodes

We build stronger runners at Run4PRs Coaching. This podcast is filled with training tips & personal stories from the @run4prs coaches like 13x Boston Qualifier Victoria Phillippi. Our goal is to empower you with training tips & help you become the best athlete you can be. Want to get a more customized approach or consult with us directly on YOUR running questions? —-> www.Run4prs.com for a free 7 day trial

Run4PRs Run4PRs

    • Sports
    • 4.5 • 169 Ratings

We build stronger runners at Run4PRs Coaching. This podcast is filled with training tips & personal stories from the @run4prs coaches like 13x Boston Qualifier Victoria Phillippi. Our goal is to empower you with training tips & help you become the best athlete you can be. Want to get a more customized approach or consult with us directly on YOUR running questions? —-> www.Run4prs.com for a free 7 day trial

    237. Adding in hills

    237. Adding in hills

    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 & allow you to build stronger legs. When you work on hills, you can become a more well-rounded runner AND run faster on flat ground as well. Today we will be talking about different type of hill workouts and how to add them into training

    We get used to doing the hills. At first it feels really hard. If you are used to it, it’s not a big deal. 


    Training for hilly races vs flat races



    If you are training for a hilly race, hill work is a must


    Even downhill races need downhill work


    Simulation of the race


    Boston marathon is very hilly and doing a lot of miles on rolling hills helps



    Regular training adding in hill work even when training for a flat race



    Hill repeats helping with vo2max & power



    Tempos



    Steady state on rolling hills- effort based. Some people are better at downhills vs uphills. You're not going to be able to get a pace band that tells you exactly what pace you should be at each second. 


    Mile repeats on rolling hills


    Long run steady on hills


    Easy runs on hills



    Speed work



    VO2max type workouts on hills



    Combo/mixed workout



    Hill sprints then tempo work after

    • 41 min
    236. Become a Better Racer: Hit Your Goals On Race Day!

    236. Become a Better Racer: Hit Your Goals On Race Day!

    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 Event/Distance with specific workouts



    Anaerobic


    Aerobic


    Workouts 20% of the time


    Paces specific to your VDOT fitness



    Being selective with your races



    You can’t expect to race every month and improve forever


    You need time to train for the races


    Picking courses that are FAST


    Picking races during optimal time of year


    Course spectators? People to run with?


    Limiting how often you race



    Building the mental muscle



    Doing uncomfortable things


    Sarah Sellers 2018 Boston Marathon: she ran after working nursing shirts. When you train in a tired state, it can help with the rough patches during a race


    You don’t need to train in perfect conditions or always feel like running


    Building confidence in workouts by practicing negative splits


    Don’t let yourself get handicapped by yourself: “I always blow up”, “I am not good at marathons”. You have to practice how you speak to yourself and not go down a negative spital



    The little things like tapering, fueling and carb loading



    Carbon plated shoes can make you faster


    Beats can make you faster


    Fueling properly will allow you to race to your potential in events over 90 min


    Hydration is key


    Make sure you have all the loose ends taken care of!

    • 41 min
    235. Train at 80% and race at 100%

    235. Train at 80% and race at 100%

    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



    Tempo runs turn into vo2max when defeats the purpose


    Almost better to go slower



    Might be disappointed when you don’t have another gear on race day



    Your PR might be in a workout



    Not as efficient with energy



    Going to 100% takes longer to recover from and it’s harder on body



    Hard to trust the process

    • 38 min
    234. How to make time for training

    234. How to make time for training

    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



    Running over lunch



    Good if you work from home


    Stroller/SAHM life


    Coworkers might think you are weird


    Eating lunch at desk after



    Running in the afternoon



    Hard if you come home first


    Pack clothes and run immediately after from work or drive to destination


    Hard if people want you to do Happy Hours


    Hard if you are a parent of young kids


    Might work if you can run during your kids sports practices in the evening if they are older



    Utilizing treadmill/gym/stroller running



    Good option for the weekend


    Days you can be more flexible and/or something co

    • 38 min
    233. Does Slowing Down On Easy Days Actually Work?

    233. Does Slowing Down On Easy Days Actually 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 stress adaptations like improving endurance and ability to run on fatigued legs. 

    Many people slow down on easy days compared to race day but they do not slow down ENOUGH to fully recover. Athletes often have a skewed perception on what ‘easy’ running means. Yes, running 1 min per mile slower than 5k pace is easier than racing a 5k, but is it slow enough to improve?

    Social media. A lot of the big influencers are BQ athletes. They are showing their easy paces that are in the 8-9 min pace range. For them it could be easy but we want to make sure we don’t compare ourselves to others. 

    I have friends who refuse to run slower than XYZ pace might be a challenge if you have a partner who is constantly pushing the pace. We might need to make changes to who we run with if it’s holding us back from reaching our goals. 


    Easy running allows you to improve your aerobic base



    Working the correct zones




    Pacing: who is really in control

    When you are mid-race you want to listen to your body and not what the watch says

    The more practice you have listening to your body the more confident you can become


    Easy running allows you to increase mileage



    More miles = more aerobic development



    Running easy allows you to recover between workout days



    Workouts are important for lowering speed and threshold

    • 35 min
    232. What Workouts To Get Faster: Examples & How To Calculate Them

    232. What Workouts To Get Faster: Examples & How To Calculate Them

    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 training at the appropriate paces for your current fitness levels so that you are stressing the correct systems to improve!


    How much mileage per week should be running workouts



    10-20% (for 40 miles a week that is 4-8 miles per week)


    Workout days should always have warm up and cool down miles


    4-8 miles of hard work can be split up into 2 runs with 2-2 mile warm up at cool downs


    Your workout days may be 8 miles in total but only contain 3-4 miles of hard running in them



    How do you know what paces you should be running



    Test fitness with a 5k


    VDOT calculator


    Make adjustments based on training conditions/wind/heat/hills/etc!


    Effort based can work but we don’t want to go 100% based off that in the beginning when we are learning



    What type of workouts are best for the marathon/half marathon



    Longer tempos


    Steady states


    MP tempos as race approaches


    Threshold work


    Medium long run


    Cut down/progression runs



    What type of workouts are best for the 5k/10k



    Threshold workouts


    Speed workouts

    • 41 min

Customer Reviews

4.5 out of 5
169 Ratings

169 Ratings

epfrei ,

Solid Content, Poor Sound Quality

The information is really helpful, but the poor sounds quality is really distracting. It would do them a lot of good to invest in some better recording equipment.

Aa flyer for long time ,

Great content. Need to remove filler word of “right”.

Great content. Need to remove the distraction of filler word of “right”. I had to stop on latest episode

Mississippi shopper ,

Very informative

Great training information and entertaining.

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