240 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 • 170 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

    240. Marathon in 99% aerobic

    240. Marathon in 99% aerobic


    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 should focus on for each type of distance you are training for.

    What is the anaerobic system?

    How long can you run at an anaerobic pace?

    What is the aerobic system?

    How long can you run at an aerobic pace?

    The marathon & half marathon are 99% aerobic in nature: TEMPO, progression, LT, MP, steady state

    What kind of workouts will help build the aerobic systems?

    What kind of workouts should you avoid during marathon training?

    If you did only speed work during a marathon training cycle, could you still run fast in the marathon- why/why not?

    Training specifically for the distance matters

    The 5k is 90% aerobic. I said earlier it is important to develop the anaerobic 10% because that is a 1-2 min of the race.

    How would you train 5k runners?

    What type of speed workouts?

    How often do you do a speed workout vs threshold?

    How long of a long run?

    The 1 mile is like 60% aerobic. A lot more of this race is anaerobic. How do we develop runners for this?

    What type of workouts do you run?

    Would running long make you slower?

    Why do college xc coaches not allow their runners to do a marathon?

    What are running workouts?

    Track workouts

    What is an easy run? Why do we do easy runs most of the time?

    We need to go slower to build the aerobic base

    You need to go slow enough to recover from workout days

    “I can’t slow down. My legs won’t let me”

    Your workouts aren’t hard enough

    You aren’t running enough

    “9 mile marathon plan”

    Mileage is key to success: You can get away with less mileage if you have a strong aerobic base like a masters runner or a triathlete

    What are the best time of running workouts to do?

    Training for a 5k 10% anaerobic

    Speed work comes into play

    Training for a 10k

    Training for a half 99% aerobic 

    Training for a full

    Video on youtube that goes over all of this

    Medium long runs

    Steady State Runs

    Threshold workouts

    Long runs in the mid-zone not hyper focused on the 20

    Training for an ultra

    What are the most common mistakes we see athletes make

    Running in the gray zone

    Not doing the correct workouts

    Only doing workouts they are comfortable with

    Not progressing stress

    Doing too much too soonMara

    • 45 min
    239. Ask The Coaches Podcast: "Are You Fast Enough To Wear Supershoes like Alphaflys?"

    239. Ask The Coaches Podcast: "Are You Fast Enough To Wear Supershoes like Alphaflys?"

    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 MP?

    Easy Pace only improved by 30-60 sec after a year of zone 2… is this normal?

    What is the best shoe for a first time marathon?

    • 51 min
    238. How to Figure Out Goal Race Pace

    238. How to Figure Out Goal Race Pace


    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 6:52 pace. We think that if we train & do workouts with 6:52 pace as marathon pace, we will be in sub 3 hour marathon shape

    The FLAW with this logic: You could be racing workouts. 

    Many marathon workouts are broken up with rest intervals. Let’s give for example a workout like 3 x 2 miles at marathon pace within a long run. Someone who is in 3:10 marathon shape could do a 3x 2 mile workout at 6:50 pace. However, this 6:50 pace is their threshold pace.

    Another common example- women in 3:45 shape and wants to BQ

    When she trains with an 8:00 marathon pace: this is actually her threshold pace. When she does a threshold workout at 7:30 pace, she is actually dipping into interval pace and anaerobic territory. Physically she can do these workouts, but they will be too stressful over time and lead her into worse shape and not improving

    Not only will she be working very hard and not improving, she will be frustrated on race day because her training workouts indicated that she was in better shape than she actually was. Little does she know, she was racing most of her workouts and overtraining during her training cycle

    When we don’t train at the correct paces, we neglect the purpose of the workout & negate a lot of the benefits

    It is not good to set a goal and train at “GOAL” paces. Instead, you should train at the fitness you are currently at which will allow you to progress and reap the benefits of the workouts

    How should you figure out what pace to run

    Do a race or time trial

    If the 3:45 chick raced a 5k in 23:00 and we discovered her marathon pace is 8:22 and threshold pace is 7:50, we can use these paces in training

    We would retest fitness in 4-6 weeks. It is better to slightly undershoot workouts than overshoot them. 

    Even if you think you are in better shape, you need to be honest and do a race. It doesn’t benefit you to run faster than you should.

    What if you really want to run a BQ time but the fitness just isn’t there?

    Have it be a longer term goal and focus on other benchmarks to get theseHow o

    • 52 min
    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


    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!


    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



    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%


    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

Customer Reviews

4.5 out of 5
170 Ratings

170 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.

Top Podcasts In Sports

New Heights with Jason and Travis Kelce
Wave Sports + Entertainment
Pardon My Take
Barstool Sports
Mind the Game with LeBron James and JJ Redick
ThreeFourTwo Productions and UNINTERRUPTED
The Dan Le Batard Show with Stugotz
Dan Le Batard, Stugotz
The Bill Simmons Podcast
The Ringer
Cheap Heat with Peter Rosenberg
Peter Rosenberg

You Might Also Like

Running Rogue
Chris McClung
The Running Explained Podcast
Elisabeth Scott
Run to the Top Podcast | The Ultimate Guide to Running
RunnersConnect : Running Coaching Community
The Planted Runner
Evergreen Podcasts
Tread Lightly Podcast
Amanda Brooks & Laura Norris
The Strength Running Podcast
Jason Fitzgerald