245 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

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    • Sports
    • 4.5 • 173 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

    245. How to plan your fall racing line up!

    245. How to plan your fall racing line up!


    Training for a marathon is a big deal! We want to make sure your training cycle is framed up with the best shot of success at performance. At the time of this release we are about 17 weeks away from the Chicago marathon. Lots of questions pop up over the course of training. How long should my longest long run be? What if I have to miss a week because I’m sick? Should I increase my long run every weekend? Should I race a half marathon 3 weeks out from my marathon?  We will be going over the entire cycle of the marathon including the key long runs and workouts. We also want to chat about the timing of your races

    How many weeks should I train?
    Working backwards from your goal marathon date
    give yourself at least 16-20 weeks to build up from your longest run of 12 miles up to 3 hours
    Every other week or 2 weeks build, 1 week cut back
    3 weeks build, 1 week cut back

    Should you do 20+ milers or opt for back to back long runs?
    2-2.5 hours is the sweet spot for long runs
    3+ hour long runs take longer to recover from
    What pace?

    Add in workouts when you are at the level
    Most long runs should be done at an easy pace

    When should you schedule races?
    Closest half marathon RACE 6-8 weeks out
    Could use a half marathon as a workout at GMP
    5k-10k either in the build up or as a tune up 4-6 weeks out

    Doing these races as a cut back week

    Be aware that racing to frequently during a marathon cycle makes it challenging to hit peak mileage week after week

    Limit racing so you can maximize training

    Still want to have practice pushing yourself

    Should you make up any long runs that you miss? & building long runs every week
    Usually not but if it was a major long run, you may opt to have your sick week be your cut back week and move things around
    This is why cutback weeks built in in-advance are helpful
    Building every week is not wise

    Should you train using goal paces or at current fitness?
    Current fitness not where you want to be

    Best workouts to do
    Threshold– less volume

    5 x 1 mile
    8 x 1k
    6 x .75 mi
    4 x 2k
    3 x 2 mi
    4 x 1.5 mi

    Steady State or MP work- more volume

    3 x 2 mi
    4 x 2 mi
    8 x 1 mi
    5 x 1.5 mi

    • 1 hr 6 min
    244. Pregnancy & Postpartum Running Journey W/ Coach Mary & Victoria

    244. Pregnancy & Postpartum Running Journey W/ Coach Mary & Victoria

    We did a podcast about postpartum and pregnant running back in spring of 2021, and we decided to do another episode about this topic to answer questions we have gotten from our listeners. In this podcast Coach Mary will be joining me in chatting about her 2 pregnancy and postpartum running experiences. I am a mom of 3 kids 6 and under myself. Together we have had our share of struggles and triumphs during this stage of life. We hope sharing our experiences can help you navigate this season without feeling so alone. We will be talking about lots of pregnancy and postpartum related things in this episode, so if that isn’t your jam, probably best to skip this weeks episode :) We also are not medical professionals and just sharing our our experiences. Please consult with your doctor before starting any exercise program or advice on your specific situation.

    Pregnancy Experiences:

    Pre pregnancy & TTC

    Lots of messages about how long it takes to get pregnant

    Does running impact fertility?

    Have you ever lost your period from running

    First Trimester


    How does training change


    Second Trimester


    How does training change

    Unsolicited advice?

    Third Trimester


    How does training change

    Birth Experiences:

    “Does training help with birth”

    C section vs vaginal

    Spontaneous vs induction

    Epidural vs no epidural

    Birth = so many unknowns

    Recovery timeline

    Rest/Healing 2 weeks

    Walks 4-12 weeks

    Core engagement exercises expecting and empowered 

    Pelvic floor PT

    Walk/Runs 6-12 weeks

    What is postpartum like?

    Everyone’s situation is different




    Desire to train

    Is postpartum running harder than pregnant running?

    Expectations vs reality 

    It took you a long time to build the fitness before pregnancy, so it will take awhile to get back to old levels

    Pregnancy takes 9 months to make the baby… give yourself time to get back to feeling like yourself


    How do you ‘maintain your supply’

    Best breastfeeding sports bras

    pumping/feeding before and after runs



    How long does it feel to get back to norma

    How long does it take until you sleep again?

    How do you find the time to train?

    • 1 hr 23 min
    243. How to build long runs & make it feel easier to run long

    243. How to build long runs & make it feel easier to run long

    Long runs are the cornerstone for many half and full marathon training plans. Many people have bucket list goals to train for a full marathon and train their body how to run 26.2 miles at a time. This endeavor will require a person to be able to run for long periods of time. It can almost seem unfathomable to build from a 3-4 mile long run to 20 miles as a long run. We often see athletes struggle to get to a place where they feel comfortable running for 90+ min at a time. While it is always a challenge to run for long periods of time, it is something that can be trained for and done without leaving you feeling like you were hit by a truck! We are going to do a deep dive into how to build your long runs and the common mistakes we see in building up longer runs.

    What is the prerequisite long run to begin training for a full marathon?

    90 min is a good benchmark

    Long runs in marathon training are usually 2-3 hours 2-3x a month

    What type of weekly mileage do you need to support long runs

    We have used the 30% rule in the past which states your long run should not be more than 30% of total aerobic volume

    If you workout 6 hours in a week, no more than 2-3 should be a long run

    There are exceptions to this rule & we need to find what works best for the individual

    Marathon training is more than just the long run & the more volume we do on one day the higher the chance for injury.

    Balance risk vs reward

    10% rule: We don’t want to increase long run too much too soon

    10% of time of mileage

    Do not increase every week

    Having a cut back week

    Consider having every other week be a build long run

    We don’t need to run long every single weekend

    More to marathon training than 1 single long run


    You need to go slow enough to be in zone 2

    Run/walks work well


    Fueling will allow you to run better

    Carbs are fuel for long distances

    • 44 min
    242. Get better at racing

    242. Get better at racing

    We spend a lot of time focusing on the training for race day but sometimes athletes find the art of racing to be complicated. We rarely practice racing for the obvious reasons because we can only have so many A races a year without burning out or compromising our training.

    However, if we never practice digging deep into the well, the already daunting task becomes even more daunting. It is similar to a lot of things in life. Like public speaking, we can prepare and rehearse everything perfect, but we rarely get the exact opportunity to speak in front of the large group. For this reason, many people fear public speaking. Although, those who do practice regularly seem to have less of a fear.

    I know public speaking and road racing are not entirely the same, but they do share some similar principles. Today we are going to talk about the things you can do to become a better racer.

    Pacing Practice

    How you do anything is how you do everything

    Practice negative splits in workouts & you will find it comes naturally on race day

    Practice a Positive Mindset

    Confidence boosting when you have experience. People who ran in high school or were athletes in high school. Some people are naturally more aggressive physically and they naturally want to push themselves more. Others more cautious

    How do you talk to yourself during training runs?

    What do you tend to focus on?

    Practice saying 5 positive things after every run

    Have Realistic Expectations & A Plan

    Look at how your training went & develop a data driven plan

    Practice doing uncomfortable things/pushing yourself

    Many people say once they become a mom, they have ‘new strength’. I don’t think this is physical. It may be mental. Perhaps you realize you can handle more than you thought

    Practice mental discomfort every day in non-running related ways

    • 44 min
    241. Strengths and weaknesses as a runner

    241. Strengths and weaknesses as a runner

    Assessing your strengths and weaknesses is key for building self awareness and also knowing what you should work on! When we know where we could use a little work, we can channel our energy to that area of life. This is important for your personal life as well as for your running. You will be able to better reach your potential when you know what direction to go. We have 3 areas of runner traits we are going to address in this episode as well as ways to turn your weaknesses into your strengths. For more information on this we have a commit60 mental training toolkit on our website that goes into this in depth.


    1- impatient- you want results right away, you speed up at the end of runs

    Forced into a waiting pattern with winter, illness, pregnancy, etc.

    Some people say they can’t slow down on their easy days: 

    Make yourself wait


    Deep breathing



    Do a puzzle

    Accept what you cannot change & practice empathy

    2- Too negative/self critical- you beat yourself up, perfectionist tendencies, unable to see positives, can lead to black or white thinking


    Recognize your triggers

    Come up with neutral statements instead

    Try a gratitude journal

    3- inconsistent- lacking organization or discipline


    Run streak

    Accountability buddy

    Building a habit/habit stacking

    4-insecurity- doesn’t believe in themselves, races workouts, pushing it on easy days

    Practice self care: nutrition, sleep, boundaries

    Maybe you always wanted a coach or to buy a certain pair of shoes: do it!

    Step away from toxic people, spend time with people who make you feel good

    Write down a list of things you are good at

    5- Lack of experience- pacing, grows with time, technical

    Get experience

    Sign up for races

    Hire a coach

    Try new workouts

    6-over analyzing- focusing too much on the details

    What do you over analyze?

    Weekly mileage (run 49.5 miles one week)

    Paces (don’t hit your paces)

    Run streaks (break it)

    Certain workouts (eliminate something you think is super important- IE yassos 800)

    How many 20 milers (run 18-19 milers)

    Focus on trusting the big picture 

    • 42 min
    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

Customer Reviews

4.5 out of 5
173 Ratings

173 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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