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You're listening to episode 213 
of the Marathon Running Podcast,

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and this episode you're going to
hear about offseason training 

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from coach David Levine. 
This is the Marathon Running 

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Podcast by Letty and Ryan from 
We Got the Runs. 

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Join us in our running community
for weekly content that is 

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motivational, educational, and 
inspirational, and that the 

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Marathon Running Podcast take 
you from the starting line to 

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the finish line and beyond. 
Hey runners, welcome to episode 

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213. 
My name is Letty. 

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My name is Ryan. 
And we are your hosts of this 

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weekly podcast. 
Welcome back if you're a 

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longtime listener and hello if 
you're new. 

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We do this weekly podcast every 
week on all things running. 

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You know the spill. 
Well, you don't know the spill 

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because you're new, but here it 
is. 

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Race recaps and expert 
nutritionists, expert coaches, 

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etc. 
And we're also on YouTube. 

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Check us out there for a 
different type of entertainment.

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And while we have expert 
interviews here on our podcast, 

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our YouTube channel is more 
aimed for this type of 

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entertainment. 
We have vlogs happening, race 

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recaps, but you know, the full 
weekend. 

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It's just more of a visual 
aspect. 

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So if you want more, go check 
out the YouTube channel. 

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Yes, that's right. 
And so today, what are we 

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talking about? 
Yeah, today's expert is Coach 

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David Levine. 
He's the head coach of the LA 

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Road Runner. 
So he basically writes the 

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training plan for every single 
member. 

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I think they have about 1000 at 
this point and and their 

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training program for the LM 
Marathon starts in September and

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the marathon is in March. 
So I asked him about what 

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runners should do during 
offseason. 

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So if you're only doing 1 
marathon and only I'm giving air

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quotes because one marathon is a
great accomplish. 

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But if you're just doing 1 
marathon a year, how should you 

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train the rest of the year? 
What is smart to do and how do 

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you set yourself up for the best
success with your marathon? 

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Doesn't have to be LA. 
Super interesting and some great

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tips that we got from him. 
So you want to get into it then?

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Yeah. 
So without any further ado, 

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we're now going to play our 
conversation with head coach 

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David Levine. 
All right, so I'm back on with 

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David Levine Height head coach 
of the LA Rd. 

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Runners. 
David, thank you so much for 

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coming back to speak with me. 
Oh, thanks for having me. 

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Of course, yeah, I'm always 
super happy when you you know, I

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know your schedule is super busy
and you have time to come on. 

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So with that, today our topic is
going to be offseason running. 

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So we're basically going to 
touch on base training and 

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offseason running, what you do 
between marathons and to give 

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people a little bit of a 
background, you are the head 

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coach of the LA Rd. runners, 
like I said, and your training 

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program starts about 
mid-september and the LA 

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Marathon is in March of every 
year. 

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And then there's that phase in 
between. 

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So I'm going to, you know, start
with the first question. 

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What do you tell your runners, 
the ones that have decided OK I 

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am hooked, I'm going to do 1 
marathon a year and I'm going to

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redo your program again in 
mid-september. 

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What do you tell them to do, how
to better themselves, etcetera, 

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in that time between March and 
your training program starting 

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again in mid-september? 
Let's hope all your listeners 

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are doing some kind of of 
exercise. 

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The, the they benefit from three
hours of exercise every week or 

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more and you can actually live 
significantly longer. 

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There was a, a study in by 
Harvard School of Health last 

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year, 2023, that indicated those
people who live work worked out 

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three hours a week. 
Any kind of exercise doesn't 

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have to be running. 
There are benefits to running, 

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their benefits to strength 
training, which we'll talk 

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about. 
But any kind of exercise, you, 

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you live longer, you have less, 
far less risk of severe illness 

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like cancers, all sorts of 
things. 

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So the volume of training that 
we do in marathon training, like

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starting three hours a week to 
seven hours a week or even a 

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little more, you're going to 
live longer just from doing 

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that. 
Now, here's here's the deal. 

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We when we exercise, and this is
how it goes in offseason when we

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exercise, whether you're doing 
strength training, you're 

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breaking up muscle fibers and 
you come back stronger because 

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you grow more muscle fibers to 
compensate for the strain that 

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you're putting on upon, upon 
yourself by lifting that weight.

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Well, it's the same thing with 
running. 

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When you run, you, you breakdown
things, you, you muscles and you

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tax your heart and you, you 
well, while running and you do 

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all these things that that 
essentially break down your body

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a little bit, but then you come 
back stronger. 

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You get an enlarged lower left 
ventricle, which enables you to 

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send more blood through your 
entire body more more 

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efficiently and a long, long, 
long, long, long list of, of 

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things. 
I just mentioned heart. 

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That's one of the events in your
heart. 

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So one of the, one of the things
that I just heard about that I, 

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that science really didn't even 
know is that when you exercise, 

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you actually get more stem 
cells. 

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So basically when you're getting
older, your, your cells get old 

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and they become maybe cancerous,
maybe they become just worn out.

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Whatever you're you, you can 
have liver issues, all your 

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vital organs, your, your 
pancreas, your kidneys all can 

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get older, but stem cells are 
now going to replace those old 

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cells. 
And you get that from exercise, 

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doing anything, right? 
And and that basically stem 

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cells are going to make you 
younger, right? 

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So you actually get younger from
exercise, any exercise. 

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So here's the thing. 
Do you have to run? 

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Is that the only exercise you 
can do? 

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Well, no, because in the on 
season you do more and more and 

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more and more and more and 
you're breaking your body down. 

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And so it's great. 
I always say take two weeks off 

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right after the marathon. 2 
weeks to do no running 

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whatsoever. 
Now that doesn't mean you can't 

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do strength training and 
swimming and and easy biking. 

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You may want to avoid biking on 
hills, but even your bike in the

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gym, the stationary bike on a 
low level setting. 

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Great workout for for the two 
weeks post marathon. 

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It can take three to four weeks 
to 100% heal all those little 

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tiny micro tears in the 
filaments that make up your 

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muscles. 
Your muscles kind of look like 

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the smallest level of your 
muscle. 

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Kind of looks like 6 fingers on 
either side coming, expanding 

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and contracting. 
That's what the sarcomere, which

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is the smallest element of your 
muscle looks like, right? 

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And you break these little 
filaments that are only single 

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strands of beads of molecules of
protein per strand, right? 

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You break them, they knot up. 
That's why you use the foam 

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roller to straighten them out or
why you eat protein. 

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These are all protein, 100% 
protein, these filaments. 

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And that's why you need protein.
After you work that that's what 

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you're rebuilding. 
Takes three to four weeks to 

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fully rebuild them. 
So, OK, two weeks off of 

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running, pretty much you're 
going to build most of them, but

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then also you need time off to 
to relax your central nervous 

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system. 
So if the idea is, is that as 

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you build up more and more and 
more in the on season, you're 

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going to breakdown more and more
and more muscle. 

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And essentially you might, 
you're kind of breaking down 

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your body, which essentially, 
like I just said, is a really 

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good thing to do for periods of 
time in the off season. 

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You can rebuild strength so you 
have greater strength, so you 

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can do more volume, You can do 
more speed with greater 

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strength. 
So you're not going to get 

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injured. 
Essentially, strength training 

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is not necessarily going to get 
you faster, but if you can do 

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more volume and do more speed 
without getting injured, then 

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you're going to get faster. 
Does that make sense? 

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So the strength training is 
going to keep you from getting 

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injured and not and being able 
to do more without injury will 

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get you faster. 
It's the volume that gets you 

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faster of everything. 
You can build more strength in 

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the offseason and maintain a 
little bit of a base. 

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You know you you don't want to 
stop running the whole season. 

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You know you can do 5/10/20 
miles depending on what your 

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ability level is on season. 
You know, you can do a fraction 

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of your peak in the offseason, 
maintaining a little bit of a 

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base, mostly aerobic, easy 
stuff. 

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And you're going to be 
exercising, but do more strength

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training. 
You can use your body weight at 

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home. 
You don't need to have a gym 

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membership. 
Gym is great too. 

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Have a set of weights at home 
that works. 

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You know, all good stuff all. 
Right. 

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So basically the number one 
thing is what you're coaching 

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your people is to realize that 
there's amazing benefits. 

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And then you've talked about 
taking about a month or so off, 

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2 weeks for sure, no running and
then some other healing time for

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your central nervous system to 
realize and, and recuperate and 

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everything. 
Yeah. 

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And then after that you've 
mentioned that we're going to 

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hop into base training. 
So for somebody who has done 50 

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miles at peak weeks, maybe 60 
miles, what does this proper 

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base training look like and 
where do they get such plan? 

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How do they know what the 
mileage would look like? 

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The long runs, the cross 
training, strength training? 

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How do they know what 
combination is good for them? 

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Well, you know, all right, let's
take your example. 

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If you're up to 60 miles a week 
and you're going to do a 

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fraction of that here, here 
would be maybe we can plot out a

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good week for a 60 mile, which 
is a lot. 

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You know, most, most runners 
doing marathons are really 4045.

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You know, 60 is, is a good 
volume that's going to make you 

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faster. 
If you can do that. 

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You know, a lot of people that 
can't do 70 miles, 60 miles in a

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week, they're obviously people 
who can do 140. 

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They're called pro athletes, but
that's a whole different story. 

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So a 60 mile or you know, if you
did 1520 miles a week, something

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like that, 30 Max, that'd be a 
great week of running. 

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If you were in the gym like 
three days a week where normally

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you probably wouldn't have time 
to do that if you were 

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stretching right after your in 
the gym, you're tightening your 

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muscles, you know, so you want 
to stretch them out gently, you 

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know, stretch them out, 
especially where you're tight. 

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If you have a muscle area like 
your hamstrings, your quads, 

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your calves, any one of those do
the stretch for that muscle 

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group like 3 minutes more 
permanently elongates the 

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muscle. 
Rather the 32nd thing makes you 

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feel good doesn't really 
permanently elongate the muscle.

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Get on the ground, get all the 
weight off your body and stretch

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it out. 
So three days a week strength 

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training to 2015 to 30 miles a 
week for a 60 Miller like you 

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for for running mostly. 
Mostly you don't need to do a 

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lot of speed work. 
You could do like 1 speed 

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session a week where for a 60 
Miller you might be doing 2 or 

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maybe even a a little more than 
two speed sessions a week for 60

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miles. 
So yeah, maybe 1 speed short 

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speed session a week. 
Keep in mind this, you maintain 

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you, you lose speed very easily.
You maintain aerobic, low heart 

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rate, what we call endurance, 
the ability to go farther. 

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You maintain that better. 
So in other words, if you were 

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to take a week off training 
'cause you were sick, you 

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probably wouldn't lose any real 
endurance when you came back. 

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You would lose speed, but speed 
comes back pretty quickly. 

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So pardon me, You don't need to 
do like 8020. 

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You don't need to do that full 
20% in the offseason. 

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It's OK to lose a little speed. 
You'll get it back pretty 

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quickly. 
Maybe a little speed, like I 

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said, one workout a week and a 
track or whatever. 

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Maybe you can even recruit some 
faster muscle fibers from doing 

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strength training. 
You can do more pounding so you 

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can go. 
Maybe you can push yourself a 

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little faster without injure 
risk of injury because now 

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you're stronger in the 
offseason. 

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You can recruit more faster 
muscle fiber, fast twitch muscle

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fiber, those white muscle 
fibers, whatever those are. 

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A fast twitch is defined by 
thicker muscle fibers. 

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People have thicker legs 
generally have more fast twitch.

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00:14:04,440 --> 00:14:06,640
You'll you'll note just to the 
sideline. 

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I find this interesting. 
You'll note the Jamaicans who 

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00:14:10,160 --> 00:14:14,800
are not distance runners have 
thicker legs than the canyons 

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00:14:15,000 --> 00:14:19,040
who are distance runners, have 
toothpicks for legs, but they're

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00:14:19,040 --> 00:14:21,640
the distance runners. 
The Jamaicans are the sprinters,

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00:14:22,040 --> 00:14:24,440
you know, they have thicker 
legs, right? 

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00:14:25,040 --> 00:14:28,440
I always found that interesting.
And it's true, you know, that's 

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00:14:28,440 --> 00:14:36,360
why it's a genetic thing. 
But that said, yeah, you don't 

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00:14:36,360 --> 00:14:39,840
need as much speed work in the 
offseason unless you're doing 

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00:14:39,840 --> 00:14:42,600
like a 5K10K and then it's a 
whole different story. 

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00:14:43,160 --> 00:14:46,760
But don't do too many, do too 
many races every year. 

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00:14:47,040 --> 00:14:53,160
You can only do really like 
three, maybe 4 marathons a year 

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00:14:53,160 --> 00:14:57,440
and hope to, to reach peak 
levels of performance. 

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00:14:57,840 --> 00:15:02,760
You know, you need time off, you
know, and then you need to start

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00:15:02,760 --> 00:15:06,400
building a little bit more. 
I know people go from marathon 

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00:15:06,400 --> 00:15:10,840
to marathon to marathon and yes,
you can get stronger, but you're

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00:15:10,840 --> 00:15:15,120
not going to really get fast. 
I know that that sounds strange.

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00:15:15,480 --> 00:15:19,520
My wife who did 52 marathons in 
a year, got way stronger. 

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00:15:19,520 --> 00:15:23,160
The marathons became easy. 
I, I know I shouldn't say this, 

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00:15:23,160 --> 00:15:30,640
but they did, you know, but she 
got way slower, you know, she 

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00:15:30,640 --> 00:15:33,720
developed more slow twitch 
muscle fiber to take her for 

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00:15:33,760 --> 00:15:37,560
endurance, but she really wasn't
able to do much speed work. 

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00:15:38,960 --> 00:15:41,880
Yeah, I mean, that's that's a 
lot of marathons and we've had 

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00:15:41,880 --> 00:15:48,840
her on the podcast before. 
All right, so now from our 

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Tifosi, the brand name is the 

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Their slogan is Live Your 

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All right, So with that, so 

288
00:17:53,080 --> 00:17:58,800
you're recommending 1 speed work
maybe a week and then pretty 

289
00:17:58,800 --> 00:18:01,760
much half your mileage and try 
to go to the gym three days a 

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00:18:01,760 --> 00:18:03,720
week. 
And with that, sorry David, I 

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00:18:03,760 --> 00:18:07,400
lost my question. 01 more thing 
while you're thinking about it 

292
00:18:07,680 --> 00:18:12,280
is sleep more. 
I know people do not sleep 

293
00:18:12,280 --> 00:18:14,400
enough. 
We endurance athletes, studies 

294
00:18:14,400 --> 00:18:21,240
show, benefit from 8:00 to 9:00 
hours of sleep a night year 

295
00:18:21,240 --> 00:18:23,840
round. 
But if you're not able to get 

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00:18:23,840 --> 00:18:26,000
the sleep during the training 
season because you're at 

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00:18:26,000 --> 00:18:30,080
training, I get it. 
Sleep is a huge benefit. 

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00:18:30,880 --> 00:18:34,320
You get all sorts of hormone 
replacement from sleep. 

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00:18:34,520 --> 00:18:38,040
You get more because of that. 
You get more cellular 

300
00:18:38,040 --> 00:18:43,240
reproduction from sleep, meaning
you're reproducing your muscle 

301
00:18:43,240 --> 00:18:46,040
tissue during sleep because of 
sleep. 

302
00:18:47,120 --> 00:18:51,080
Really important thing. 
I am constantly reminded the 

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00:18:51,080 --> 00:18:56,240
gold medalist in triathlon from 
the United States, the only 

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00:18:56,240 --> 00:19:00,760
woman to from the United States 
ever to win gold in the Olympics

305
00:19:00,840 --> 00:19:05,360
for triathlon. 
It was a woman in Rio Olympics 

306
00:19:06,080 --> 00:19:11,120
named Gwen Jorgensen and she 
said the thing that put her over

307
00:19:11,120 --> 00:19:17,440
the top to win the Olympic gold 
medal was 9 hours of sleep a 

308
00:19:17,440 --> 00:19:21,400
night every night. 
That was her key to success. 

309
00:19:21,400 --> 00:19:25,960
Now this woman also put in huge 
volumes of training. 

310
00:19:25,960 --> 00:19:30,240
I mean huge. 
I I just heard the other day a 

311
00:19:30,240 --> 00:19:34,480
lecture from oh God, what's her 
name? 

312
00:19:34,480 --> 00:19:38,560
Who just won Kona triathlon? 
The Ironman. 

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00:19:38,920 --> 00:19:43,280
Lucy something. 
Lucy Charles Barkley, she puts 

314
00:19:43,280 --> 00:19:48,440
in 40 hours of training a week, 
4D. 

315
00:19:49,240 --> 00:19:52,600
That's a lot of training. 
That's what pro athletes do. 

316
00:19:52,600 --> 00:20:00,040
I'm not recommending that for 
anybody but you know, but that 

317
00:20:00,040 --> 00:20:02,920
that the sleep thing is such so 
important as well. 

318
00:20:03,400 --> 00:20:06,960
Yeah, yeah, no, absolutely. 
I agree and I'm glad that you 

319
00:20:06,960 --> 00:20:10,160
reminded us of that. 
Now when it comes to base 

320
00:20:10,160 --> 00:20:14,600
training again, let's talk about
the runners that want to do the 

321
00:20:14,600 --> 00:20:17,880
same marathon next year, the LA 
Marathon with you, but they want

322
00:20:17,960 --> 00:20:23,160
to probably make it happen a 
little bit faster for their base

323
00:20:23,160 --> 00:20:25,840
training. 
What are the recommendations 

324
00:20:25,840 --> 00:20:29,600
compared to somebody who's just 
a novice runner who is just 

325
00:20:29,600 --> 00:20:35,720
aiming to finishing a race? 
Great question and the answer is

326
00:20:35,720 --> 00:20:38,960
very simple. 
It's basically what gets them 

327
00:20:38,960 --> 00:20:43,680
faster is the same thing that 
will get them faster to set up 

328
00:20:43,680 --> 00:20:48,000
for the season, set themselves 
up for the next season is the 

329
00:20:48,000 --> 00:20:51,880
same thing that sets them up to 
get faster for the race. 

330
00:20:52,200 --> 00:20:55,960
And very simply, it's more of 
everything. 

331
00:20:56,280 --> 00:21:00,280
So if they're doing a lot of 
base training and a lot of 

332
00:21:00,280 --> 00:21:04,280
strength training, it would be 
more strength training and more 

333
00:21:04,280 --> 00:21:08,520
base training in the offseason. 
Basically that's going to set 

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00:21:08,520 --> 00:21:10,960
them up to start the next 
season. 

335
00:21:10,960 --> 00:21:13,960
They're now strong. 
They're now rested. 

336
00:21:14,320 --> 00:21:18,000
They haven't stressed their 
their central nervous system too

337
00:21:18,000 --> 00:21:20,200
much. 
So they're, you know, stress is 

338
00:21:20,200 --> 00:21:23,240
stress, physical stress, 
emotional stress is stress. 

339
00:21:23,640 --> 00:21:26,400
You know, you, you need to 
sleep, you need to rest, you 

340
00:21:26,400 --> 00:21:28,760
need to recover from stress, 
right? 

341
00:21:29,360 --> 00:21:33,640
And there, there are way many, 
there are huge benefits from 

342
00:21:33,640 --> 00:21:35,480
exercise. 
We already talked about that. 

343
00:21:35,760 --> 00:21:39,840
But one minor set back is you do
stress your body. 

344
00:21:40,080 --> 00:21:41,600
So you need to recover from 
that. 

345
00:21:41,600 --> 00:21:46,280
You need to rest now. 
If you set yourself up so you're

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00:21:46,280 --> 00:21:50,000
a little stronger and have a 
little more of a base in the 

347
00:21:50,000 --> 00:21:54,120
offseason so you can start your 
next season a little higher 

348
00:21:54,120 --> 00:21:59,120
volume and then take that to 
even higher volume by the end of

349
00:21:59,120 --> 00:22:02,600
the season. 
With each season you can go up 

350
00:22:02,720 --> 00:22:05,840
inability a little more. 
You taper down, you go up a 

351
00:22:05,840 --> 00:22:09,160
little higher, you taper down, 
you go up a little higher and 

352
00:22:09,160 --> 00:22:12,920
you get this zigzag from season 
to season that takes you faster 

353
00:22:12,920 --> 00:22:15,720
and faster and faster. 
And that's how you do it. 

354
00:22:15,760 --> 00:22:21,320
It's just a little more in the 
offseason than what you might 

355
00:22:21,320 --> 00:22:25,080
have done the season previous 
and then a little more in the on

356
00:22:25,080 --> 00:22:28,000
season that what you've done in 
the season previous. 

357
00:22:28,000 --> 00:22:33,480
Just more and more and more and 
more because you're training 

358
00:22:33,480 --> 00:22:36,320
your body to do more and more 
and more and more as long as 

359
00:22:36,320 --> 00:22:38,560
you're tapering and resting and 
all that. 

360
00:22:38,920 --> 00:22:43,960
In the offseason, pro athletes 
usually only do like 2 marathons

361
00:22:43,960 --> 00:22:47,440
a year, one every six months. 
So they really give themselves 

362
00:22:47,440 --> 00:22:51,240
ability to taper down, take a 
break, and then rebuild again. 

363
00:22:51,560 --> 00:22:55,720
You know, you don't see like the
guys who win major marathons 

364
00:22:55,720 --> 00:22:58,000
like Boston, Chicago, New York, 
whatever. 

365
00:22:58,240 --> 00:23:03,320
Berlin, big one London. 
You don't see them doing more 

366
00:23:03,320 --> 00:23:09,760
than really like 2A year. 
So, yeah, so when you are trying

367
00:23:09,760 --> 00:23:16,520
to do that and you have a strong
base offseason and and then you 

368
00:23:16,520 --> 00:23:21,200
want to do more, what is your 
recommendation as to how large 

369
00:23:21,200 --> 00:23:26,800
of a percentage your intensity 
or peak mileage for the next 

370
00:23:26,800 --> 00:23:29,720
training cycle should be? 
In other words, how much do you 

371
00:23:29,720 --> 00:23:32,760
increase safely so that you 
don't get injured? 

372
00:23:34,520 --> 00:23:40,120
Yeah, in, in what we call the, 
the pre preparatory phase or pre

373
00:23:40,120 --> 00:23:43,760
prep phase, which is kind of 
your offseason sort of not 

374
00:23:43,760 --> 00:23:46,960
really, it's even before pre 
prep phase. 

375
00:23:47,400 --> 00:23:52,880
But you know, usually pre 
preparation phase is like 6 to 8

376
00:23:52,880 --> 00:23:56,160
weeks and then there's 
preparation phase and then 

377
00:23:56,160 --> 00:23:59,400
there's racing phase and then 
recovery phase. 

378
00:24:00,000 --> 00:24:05,000
So all these different phases of
periodization training, right? 

379
00:24:05,680 --> 00:24:09,680
So it's very different for 
everybody. 

380
00:24:10,400 --> 00:24:13,000
But what would the percentages 
be? 

381
00:24:13,000 --> 00:24:16,480
I never even heard this 
truthfully in coaching lingo. 

382
00:24:17,040 --> 00:24:24,080
If you you know theoretically 
this the axiom for increases in 

383
00:24:24,080 --> 00:24:30,160
volume during training season 
would be about 10% more a week 

384
00:24:30,200 --> 00:24:34,800
without big risk of injury. 
Now I I have heard you can 

385
00:24:34,800 --> 00:24:38,640
increase per week. 
I don't know it depends on I 

386
00:24:38,640 --> 00:24:41,320
guess the answer is it depends 
on how big your season is, how 

387
00:24:41,320 --> 00:24:44,440
long your season is. 
But I have heard you can, you 

388
00:24:44,440 --> 00:24:48,760
can increase 20 to even 30% a 
week. 

389
00:24:49,120 --> 00:24:54,040
But I, I generally speaking, you
want to hold it down to 10% a 

390
00:24:54,040 --> 00:24:56,960
week. 
I have not, I do not create 

391
00:24:56,960 --> 00:25:00,240
schedules that are even 10% more
a week. 

392
00:25:00,560 --> 00:25:04,240
All my schedules are less than 
10% a week, right? 

393
00:25:04,240 --> 00:25:07,400
Beginners, I'm even increasing 
it less than that. 

394
00:25:07,640 --> 00:25:12,920
I just did a couch to 5K and it 
was like 3 to 5% increase in 

395
00:25:12,920 --> 00:25:16,600
volume each week, which is like,
you know, when you're starting 

396
00:25:16,600 --> 00:25:18,680
at nothing, it's like nothing 
increasing. 

397
00:25:19,200 --> 00:25:25,200
You know, when you're up to 60 
miles, increasing 10% is 6 miles

398
00:25:25,200 --> 00:25:27,880
more. 
So that's that's a bit more each

399
00:25:27,880 --> 00:25:29,880
week, but you're already way up 
there. 

400
00:25:31,360 --> 00:25:33,960
So at any rate, I'm not 
recommending that for everybody.

401
00:25:34,720 --> 00:25:38,880
That's not for everybody. 
But so, yeah, depending on the 

402
00:25:38,880 --> 00:25:43,480
length of your season, you know,
increasing as much as 10% a 

403
00:25:43,480 --> 00:25:47,480
week, I don't even know what 
that would end up being because 

404
00:25:47,480 --> 00:25:51,480
you're, you're doing 10% of 10% 
of 10% of 10%. 

405
00:25:51,480 --> 00:25:53,800
So I didn't even know what the 
math of that would be. 

406
00:25:54,240 --> 00:25:57,040
But it, it, it get up there 
pretty quick. 

407
00:25:57,480 --> 00:26:02,720
You know, I find you can get up 
to from 30 to 60 miles in, you 

408
00:26:02,720 --> 00:26:06,080
know, four months, 12 weeks of 
training, something like that. 

409
00:26:06,520 --> 00:26:11,160
That's not undoable. 
The other problem is, is of 

410
00:26:11,160 --> 00:26:14,040
course, when you're really 
getting up in the 6080 mile 

411
00:26:14,040 --> 00:26:16,960
range, you really need more 
taper weeks. 

412
00:26:17,120 --> 00:26:21,960
I find most adult athletes, not 
pro athletes, but most adult 

413
00:26:21,960 --> 00:26:26,560
athletes early season you're, 
you're building 3 weeks and then

414
00:26:26,560 --> 00:26:29,640
you're tapering a week, 
three-week build, one week 

415
00:26:29,640 --> 00:26:33,280
taper, three-week build, 10% 
more each week or less. 

416
00:26:33,600 --> 00:26:38,120
And then when when we taper 
during those really big miles, 

417
00:26:38,120 --> 00:26:43,880
60 to 80 mile weeks, I know 
you're not at 80, but 60 to 80 

418
00:26:43,880 --> 00:26:48,560
mile weeks, you really need like
maybe two week build, one week 

419
00:26:48,560 --> 00:26:51,880
taper, two week build or even 
one week build and one week 

420
00:26:51,880 --> 00:26:56,640
taper, one week build, one way 
taper just to get it depends on 

421
00:26:56,640 --> 00:27:00,560
the individual. 
It's really where a coach comes 

422
00:27:00,560 --> 00:27:03,840
in and says, OK, we've seen you 
do this. 

423
00:27:03,840 --> 00:27:07,200
This is where you failed. 
This is where you benefited and 

424
00:27:08,600 --> 00:27:11,560
this is what you needed. 
And you need to work with the 

425
00:27:11,560 --> 00:27:13,360
athlete and say, yeah, that 
makes sense. 

426
00:27:13,360 --> 00:27:16,240
And, and even that can change 
during season. 

427
00:27:17,040 --> 00:27:20,280
Well, I've had people say, you 
know, I'm exhausted, I'm dying. 

428
00:27:20,280 --> 00:27:22,320
I just had two weeks of 
training. 

429
00:27:22,320 --> 00:27:26,720
I'm at 70 miles, you know, and 
take three days off. 

430
00:27:26,720 --> 00:27:31,160
Let's talk after tomorrow. 
You know, it becomes a daily 

431
00:27:31,160 --> 00:27:33,760
thing, you know, changing your 
schedule. 

432
00:27:34,160 --> 00:27:38,440
You don't really want to map out
the whole thing and then stick 

433
00:27:38,440 --> 00:27:43,200
to it because you might benefit 
from coming back faster just 

434
00:27:43,200 --> 00:27:47,520
from 2-3 days off. 
I've heard one of the top 

435
00:27:47,520 --> 00:27:52,280
coaches in triathlons say who, 
who, Who has winners at Kona, 

436
00:27:52,760 --> 00:27:57,680
Who, You know, Ironman, who says
every so often in the season 

437
00:27:57,680 --> 00:28:02,280
she'll give her her triathlete 
an entire week off, Do nothing 

438
00:28:02,280 --> 00:28:05,240
the entire week, come back 
stronger. 

439
00:28:05,800 --> 00:28:08,760
And they do and they win. 
You know, this is their job. 

440
00:28:08,760 --> 00:28:10,840
They win. 
If they don't win, they don't 

441
00:28:10,840 --> 00:28:13,360
make money, they don't eat, they
don't have a roof over their 

442
00:28:13,360 --> 00:28:15,520
head. 
You know, this is critical 

443
00:28:15,520 --> 00:28:19,000
stuff. 
And she'll give them a week off 

444
00:28:19,000 --> 00:28:20,560
if they need it. 
Of course, they're going from 

445
00:28:20,560 --> 00:28:25,840
race to race to race, whatever. 
But mostly Olympic and Sprint 

446
00:28:25,840 --> 00:28:29,640
distance and then an occasional 
Ironman which ends with a 

447
00:28:29,640 --> 00:28:32,920
marathon, which is the only 
reason I mention it. 

448
00:28:33,160 --> 00:28:35,160
So it's really different for 
everybody. 

449
00:28:35,160 --> 00:28:40,520
But the offseason, you know, you
can really kind of maintain sort

450
00:28:40,520 --> 00:28:44,360
of a steady flow toward the end.
You can build a little more, a 

451
00:28:44,360 --> 00:28:47,680
little more mileage, but just 
maintaining and building 

452
00:28:47,680 --> 00:28:51,600
strength in the offseason, 
allowing your body to rest or 

453
00:28:51,600 --> 00:28:56,840
recover, that can be huge rest. 
You come back stronger. 

454
00:28:56,840 --> 00:29:00,800
I I've had people who are over 
training too long and they come 

455
00:29:00,800 --> 00:29:03,080
to me and they say, you know, 
I'm slowing down. 

456
00:29:03,080 --> 00:29:05,960
I just can't keep up with my 
group anymore. 

457
00:29:06,240 --> 00:29:08,000
I don't know why, what's wrong 
with me? 

458
00:29:08,280 --> 00:29:10,800
And basically, you know, it 
always, always, always. 

459
00:29:10,800 --> 00:29:12,840
They're overtraining. 
They're they're the 

460
00:29:13,000 --> 00:29:17,520
overachievers that they'll take 
their schedule and when it says 

461
00:29:17,520 --> 00:29:22,520
5 miles, they'll do six or eight
or ten midweek, you know, and 

462
00:29:22,520 --> 00:29:25,600
they're right. 
Doing more to a point is better,

463
00:29:25,600 --> 00:29:27,360
but maybe they're doing it too 
early. 

464
00:29:27,360 --> 00:29:29,960
Maybe it's too much for their 
system. 

465
00:29:29,960 --> 00:29:32,720
They're not recovering enough. 
And they'll say take a day or 

466
00:29:32,720 --> 00:29:36,400
two off and they'll come back 
two days later and they're like 

467
00:29:36,400 --> 00:29:38,960
fast again. 
It's just they're overtraining. 

468
00:29:38,960 --> 00:29:41,920
They're they're slowing 
themselves down that it's so, so

469
00:29:41,920 --> 00:29:45,040
there's an equilibrium. 
Everything needs to be 

470
00:29:45,040 --> 00:29:47,920
imbalanced. 
If you're doing too much early 

471
00:29:47,920 --> 00:29:51,000
in the season, that might work 
later in the season because 

472
00:29:51,000 --> 00:29:54,120
you're way up there, but 
suddenly you're overtraining and

473
00:29:54,120 --> 00:29:56,520
you're killing yourself. 
You're just slowing yourself 

474
00:29:56,520 --> 00:29:59,360
down. 
So everything in balance 

475
00:30:00,640 --> 00:30:05,000
recovery, imbalance with 
building great stuff. 

476
00:30:05,320 --> 00:30:08,680
Yeah, no, thank you so much. 
And I mean, I guess that's, you 

477
00:30:08,680 --> 00:30:11,120
know, boils down to the same 
thing we discover every single 

478
00:30:11,120 --> 00:30:12,800
time. 
It's so important to have 

479
00:30:12,800 --> 00:30:16,360
individualized coaching and 
figuring out what really works 

480
00:30:16,360 --> 00:30:19,480
for you, taking into 
consideration everybody else's 

481
00:30:19,480 --> 00:30:21,960
lifestyle too. 
But thank you so much, David. 

482
00:30:21,960 --> 00:30:23,560
We really appreciate you coming 
on. 

483
00:30:25,040 --> 00:30:26,240
Absolutely. 
Thank you. 

484
00:30:30,160 --> 00:30:33,200
Thank you, David so much for 
coming on and for all your great

485
00:30:33,200 --> 00:30:37,200
tips and advice, and if anyone 
has any questions, direct them 

486
00:30:37,200 --> 00:30:39,240
to me or to him. 
I'm going to link all the 

487
00:30:39,240 --> 00:30:41,600
information I have in our show 
notes. 

488
00:30:41,680 --> 00:30:45,360
So it's good to have people with
different opinions and be able 

489
00:30:45,360 --> 00:30:48,920
to kind of probe the experts 
that they've been doing it for a

490
00:30:48,920 --> 00:30:51,760
long time to see what kind of 
the tips and tricks they have. 

491
00:30:52,080 --> 00:30:53,840
Exactly. 
Especially somebody like David 

492
00:30:53,840 --> 00:30:56,960
who has such a volume of people,
I'm sure he gets really good 

493
00:30:56,960 --> 00:31:00,160
feedback and a variety of 
feedback, so he can kind of 

494
00:31:00,160 --> 00:31:02,440
figure out what works for the 
masses. 

495
00:31:02,440 --> 00:31:07,040
But obviously, as we concluded 
in our podcast, it's it's always

496
00:31:07,040 --> 00:31:09,840
best to have your own running 
coach because no experience is 

497
00:31:09,840 --> 00:31:11,920
the same and there's so many 
variables when it comes to 

498
00:31:11,920 --> 00:31:13,040
running. 
That's true. 

499
00:31:13,320 --> 00:31:16,640
So now Ryan and I are going to 
go back to sipping margaritas by

500
00:31:16,640 --> 00:31:19,120
the pool. 
We're still in the Keys enjoying

501
00:31:19,120 --> 00:31:21,400
life. 
Only I don't drink. 

502
00:31:22,800 --> 00:31:24,280
I must have drank so much I 
forgot. 

503
00:31:25,040 --> 00:31:28,760
We'll go back to paddle boarding
and playing in the ocean. 

504
00:31:29,160 --> 00:31:32,960
Maybe we'll do some scuba diving
and hopefully the weather 

505
00:31:32,960 --> 00:31:36,520
forecast of storms and bad 
weather will not come true. 

506
00:31:36,680 --> 00:31:38,920
And with that. 
Have a great week of running. 

507
00:31:43,720 --> 00:31:46,120
Thanks for tuning in. 
For more information Ant 

508
00:31:46,120 --> 00:31:48,040
Marathon Running News, please 
head to 

509
00:31:48,040 --> 00:31:53,400
www.marathonrunningpodcast.com 
and we'll be back next week. 

510
00:32:05,920 --> 00:32:08,560
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511
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