Run4PRs

Run4PRs
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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

  1. قبل ٣ أيام

    320. How to Actually Run a Boston Qualifying Time

    www.run4prs.com Running a BQ isn’t about luck, talent, or one magical workout — it’s the result of months of smart training, disciplined pacing, and a calm, confident race plan. In this episode, Coach Victoria breaks down exactly what it really takes to run a Boston Qualifier, from training structure to execution to the small details that make the biggest difference. Whether you’re chasing your first BQ or trying to finally break through after a close call, this episode gives you the full blueprint. 🏃‍♂️ What a BQ actually represents It’s not a heroic long run — it’s hundreds of small decisions stacked with intention. ⏱️ Step 1: Knowing and respecting your target pace Why most runners train too fast and sabotage their own BQ attempts. 📈 Step 2: Building the right marathon training structure Base → strength → specific → taper Long runs, medium-long runs, tempo work, marathon-pace intervals, and cutback weeks. 🍌 Step 3: Dialing in the details Fueling (60–90g carbs/hr), strength training, mobility, recovery, and race-day simulation. 🏅 Step 4: Executing the race plan The first 10K is everything. Fuel early. Stay calm. Trust the training. Handle the late-race pain logically. 🧠 Step 5: Mindset and patience A BQ often takes more than one cycle — it’s not failure, it’s data. Confidence and composure > panic and perfection. A Boston Qualifying time isn’t about grinding harder — it’s about training smarter, recovering better, and executing with discipline. You don’t need elite talent. You need a plan that builds durability, aerobic strength, and mental resilience. Comment "BQ" on our latest Instagram post or visit run4prs.co and we’ll send you a week of marathon-specific workouts tailored to a BQ goal. Thanks for listening — and as always, happy running and keep chasing those PRs! 🏃‍♀️✨ In This Episode, We Cover:Takeaway:Want a Free BQ Training Week?

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  2. ٣ أبريل

    319. Should You Share Your Workouts?

    www.run4prs.com In today’s solo episode, Coach Victoria is diving into a hot topic in the running world: Should you share your workouts online? Between Strava, Instagram, and group chats, it feels like everyone is posting their miles, splits, and Garmin screenshots. For some runners, it’s motivating. For others, it creates pressure, comparison, and performance anxiety. This episode breaks down: Why runners feel drawn to sharing When posting your runs is actually helpful When it becomes toxic, stressful, or distracting Signs that social sharing is hurting performance How to find your own healthy balance Whether you love the community aspect of sharing your training — or you’re wondering if it’s affecting your performance — this episode will help you understand your relationship with running, identity, and social media. 1️⃣ Why Runners Love Sharing Workouts Accountability Community and connection Inspiration for others Celebrating progress 2️⃣ When Sharing Helps You Keeps you consistent Makes training feel less isolating Creates a visual timeline of growth Supports mental resilience 3️⃣ When Sharing Hurts Performance Training for the post instead of the plan Running too fast on easy days Comparison spiral Tying your confidence to likes/comments 4️⃣ A Quick Gut-Check Ask yourself: Does it feel joyful or stressful? Would you still be proud of the run even if no one saw it? Does posting motivate you — or distract you? 5️⃣ How to Find Your Balance Share feelings, not just paces Try weekly recaps instead of daily posts Consider making Strava private during goal cycles Protect your mental space during heavy training Share your workouts if it serves you — not if it runs you. Sometimes the best training happens in silence. If this episode resonated, share it with a running friend or tag us with your thoughts. Happy running — whether it’s public or private. 🖤🏃‍♀️

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  3. ٢٣ مارس

    318. Marathon Training: How to Crush your marathon in 2026

    If you’re listening to this in March and targeting a fall 2026 marathon, hear this first: You are not early.You are right on time. www.run4prs.com March is where great marathon cycles actually begin—not with mile repeats or 20-mile long runs, but with smart decisions that determine how the fall will feel. In this episode, we break down how to set yourself up for a breakthrough marathon by doing what most runners skip: Building the aerobic engine early Training with restraint instead of ego Developing durability before intensity Playing the long game on purpose This is about becoming the kind of runner who can handle marathon training—so when the specific work arrives, it feels controlled, not desperate. If you do this phase right, fall training won’t feel like a gamble.It’ll feel inevitable. Let’s get into it.

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  4. ١٢ مارس

    317. Transitioning to outside running after winter

    www.run4prs.com for a free week of training. Difference in surface: treadmill vs. pavement/track/grass Impact & foot strike mechanics Stabilization and balance: treadmill supports lateral movement less than the road Mental differences: pacing, effort perception, and rhythm changes SIGNS YOU’RE NOT READY Soreness in calves, shins, or knees after short runs Ankle or hip fatigue after outdoor attempts Feeling slower or more fatigued than expected Feeling “off balance” or tripping more often SECTION 3: STEP-BY-STEP SAFE TRANSITION PLAN Start with hybrid runs Mix treadmill and outdoor sessions in the first 1–2 weeks Example: 20 min treadmill + 10 min outdoor or vice versa Adjust pace & effort Don’t try to match treadmill pace exactly Outdoors usually feels harder; aim for the same effort, not speed

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  5. ٢٧ فبراير

    316: Should You Be Cross-Training?

    Should you be cycling, swimming, or lifting to become a faster runner — or are you just adding noise to your training? 🤔 In this episode, we break down the truth about cross-training for runners — who actually benefits from it, when it’s worth your time, and when it can backfire. You’ll learn: ✅ Why runners add cross-training (and what most get wrong) ✅ The best types for endurance, strength, and mobility ✅ When to use it for recovery, injury, or burnout ✅ How to build a balanced week that still prioritizes running ✅ The simple rule of thumb: If it enhances your running, it’s valuable. If it interferes, it’s noise. Whether you’re marathon training, coming back from injury, or trying to stay consistent through busy seasons, this episode will help you understand how to make cross-training work for you — not against you. 🎧 Tune in now and learn how to get stronger, recover smarter, and run your best miles yet. 👉 Comment “strength” on our latest post to get a free week of customized strength workouts designed for runners!

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  6. ١٥ فبراير

    315. Are Downhill Races 'Worth it' Anymore?

    www.run4prs.com Let’s start with why runners are drawn to downhill courses: PR potential – Gravity can help you run faster, which is why people chase downhill half-marathons and marathons. Psychological boost – It can feel exhilarating to fly down a hill, and mentally that can make miles feel easier. Excuse to try a faster pace – Downhill courses give you a reason to push yourself without guilt.

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  7. ٣ فبراير

    314. What to do when running is feeling stale

    www.run4prs.com for a free week of training First, let’s break down why training can feel stale. There are a few big reasons: Repetition without progression – If you’re doing the same long runs, intervals, and tempos week after week without adjusting intensity, your body and your brain get bored. Mental fatigue – Life stress, work, family, and everything else can drain your energy and make even your favorite workouts feel heavy. Lack of variety – Running only one route or one type of workout can make training feel monotonous. Recovery imbalance – Too much volume or not enough rest can zap motivation and make workouts feel sluggish. The first step is recognizing that it’s normal — every runner hits a plateau or mental block at some point.

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  8. ٢١ يناير

    313. How to Finally Set a Big 5k PR

    www.run4prs.com for a free week of training Speed sessions – Short, intense repeats that teach your legs to move fast and your lungs to tolerate oxygen debt. Think 400s or 800s at 5K pace or slightly faster. Threshold runs – Sustained efforts at your “comfortably hard” pace. These build the aerobic engine you need to sustain 5K pace without collapsing. Usually 15–25 minutes at tempo pace. Race-pace practice – You must spend time at actual 5K pace. Nothing replaces the feel of running the exact effort you’ll need on race day. Here’s a little secret: the fastest runners aren’t the ones with the highest mileage—they’re the ones who hit their quality workouts consistently and recover properly.

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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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