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You're listening to episode 221 
of the Marathon Running Podcast.

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In this episode, we're going to 
talk about the best workouts you

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can do during your marathon 
training. 

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This is the Marathon Running 
Podcast by Letty and Ryan from 

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Week at the Runs. 
Join us in our running community

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for weekly content that is 
motivational, educational, and 

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inspirational, and let the 
Marathon Running Podcast take 

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you from the starting line to 
the finish line and beyond. 

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Hey runners and. 
Welcome to episode 221. 

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My name is Letty. 
My name is Ryan. 

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And we are here this week with a
very exciting episode, given 

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that it's time for the fall 
marathons. 

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Well, not yet, but pretty soon. 
We're coming up to the fall 

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marathons. 
And it's time for the Olympic 

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marathon. 
But by the time you guys will 

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listen to this episode, the 
Olympic marathon will already 

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have happened. 
And you're gonna stay up or wake

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up early in order to watch it, 
huh? 

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Yes, I'm committed. 
OK. 

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I don't have much investment 
into who's going to win it or 

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not. 
So I want my prediction will 

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mean nothing, but I want to hear
your predictions on who's going 

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to win. 
It's going to be a hard one. 

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My favorite or one of my 
favourites dropped out of the 

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race. 
That was to say Lemma, who has 

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an injury. 
He was one of my top contenders 

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because he said he ran the 
Boston Marathon, which he won 

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for training purposes for this 
type of marathon. 

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So, you know, he's good with 
hills. 

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My other very favorite is, of 
course, Benson Caputo, who was 

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over the years won so many 
marathons, including Boston, 

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including Chicago, including 
Tokyo. 

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So I feel like he's shown how 
good he is on any type of 

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terrain. 
It would be great to see him 

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win. 
As for the women's race, that's 

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a tough one. 
I want to say Hassan Safan just 

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because she's doing 3 events 
this Olympics time around and I 

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think the marathon is still his 
strongest. 

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I've seen her sprinter finish in
last time, so that's just kind 

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of what I want to happen I 
guess. 

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And then of. 
Course. 

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Yep, cheer, cheer. 
Is a fast runner and Tigis 

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Asefa, who is the current world 
record holder, You can't count 

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her out. 
I don't know how she would do on

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a hilly course, but obviously if
she's already 3 minutes faster 

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than other women in a regular 
marathon, that. 

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Speed, right? 
And Helen O'biri, just because 

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she wins the Boston Marathon and
she's a really strong runner, 

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and I think she's got a lot of 
grit. 

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So you will see how I mean, I 
guess the listeners will know 

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how good your predictions were 
because of the lottery of 

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happening. 
So if these predictions were 

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wrong, please don't turn off and
continue listening. 

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But yeah. 
So Letty, you did a scouting 

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trip to Orlando, so who'd you 
talk to? 

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I talked to Erica Weitz, who is 
a running coach and also an 

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Olympic trial runner herself. 
She always has great information

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when it comes to giving great 
workouts and tips for runners. 

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So. 
What did you guys talk about? 

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So we talked about some of the 
key workouts one can do during 

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the marathon training in order 
to have a good performance. 

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And we talked about, you know, 
marathon training cycles and all

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sorts of fun stuff. 
So definitely something in here 

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for everyone doing that cycle 
right now. 

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Great, SO. 
You want to get into it. 

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Sure. 
So without any further ado, 

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we're now going to play our 
conversation with Erica Weitz. 

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All right, so I'm on here with 
Erica Weitz. 

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Erica, thank you so much for 
joining me today. 

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Hey Letty, thanks so much for 
having me. 

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I always love coming on here 
with you. 

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Yes. 
And this is actually a fun time 

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because we're actually recording
in person, not zoom. 

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So hopefully the quality of this
is even better than normally. 

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This is so much more exciting. 
I know. 

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It really is, yeah. 
I get to see your face live. 

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All right, so today we're going 
to talk about the best workouts 

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for a marathon and we're talking
about, you know, everything. 

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Two months leading up, you know,
when you get into those marathon

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phases, or maybe you can even 
explain it better. 

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At what point during the 
marathon training do you have 

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your athletes do marathon style 
workouts? 

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That's a very good question, 
Letty, because you don't want to

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do marathon specific training 
for too long because that can 

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really burn you out. 
But I would say like at the very

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least would be 12 weeks, 12 to 
14, and at the most would be 

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like 16 to 17 weeks. 
And before leading up to that 

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marathon specific training 
though, you want to get some 

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solid base building in. 
And base building can mean 

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something different to everyone.
But for me, it usually is like 

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starting off like training for 
the shorter distances, building 

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that speed and endurance at the 
same time. 

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And then, you know, by the time 
you get to maybe even do a half 

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marathon, like, you know, at the
end of that cycle, start with 

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like a 5K, maybe work up to 10K 
or 15K if you can find one, and 

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then a half. 
And then when you start getting 

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into that marathon specific, 
you'll kind of have already been

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eased into it. 
And then, you know, shifting 

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from like the shorter fast stuff
to like more longer tempos. 

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And then when it gets closer to 
that marathon, like usually 

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4:00-ish weeks out, I like to 
start bringing in those, those 

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quicker intervals again. 
And then even a little bit of 

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VO2 Max, like 3, three or four 
weeks out might include some of 

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that too. 
So that like really tricks your 

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body and gets you working into 
those, those quicker systems. 

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So then that way when you get to
the marathon, you're like, oh, 

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this is a much easier pace. 
And then you already have those 

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tempos that you've done before 
to kind of bring it all 

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together. 
I love this and I'm excited to 

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hop into all of these workouts, 
marathon specific workouts that 

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you were talking about. 
But before we do, how do you as 

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a coach, I know coaching every 
person is very different. 

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Yeah. 
How do you decide which of your 

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clients get to have a longer 
marathon specific phase versus a

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shorter one? 
Oh yeah, that's a good question.

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It really depends on where 
they're coming from and like, 

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you know, what their background 
is and then how much time we 

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have leading up to the marathon.
So I usually like to have like a

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bare minimum of four months, 
four to five months. 

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If it's a brand new person that 
have never trained before and, 

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and maybe they haven't done as 
much speed or intense training. 

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And then if it's someone that 
I've been working with for 

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years, then, you know, it 
depends on how they respond to 

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training too. 
I'd probably try to start 

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somewhere in that 12 to 14 week 
range where someone who may be a

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newer person, we may even start 
off like in that 14 to 16 week 

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range just to get them into it. 
But yeah, it really depends on 

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where you start from and what 
your background is, injuries, 

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things like that. 
Because we want to keep you 

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healthy. 
That's the number one thing. 

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And once you're healthy, you can
do anything really. 

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But we want to make sure that 
we're not overdoing it. 

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If you have to choose between 
over or under doing it, I would 

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say under do it, although we 
want to find that balance. 

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That makes a lot of sense. 
Thank you for explaining that. 

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And with that, I guess we'll hop
into my first question. 

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Maybe you can tell us what are 
some key workouts that you 

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recommend for marathon training.
Yeah, I always tell my athletes 

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that like the there's like two 
key workouts minimum, usually 

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about two a week. 
So one of them might be like 

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your tempo run or your interval 
training, depending on which 

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phase we're at in the training 
cycle. 

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And then the other one would be 
like your long run. 

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And sometimes your long run 
might have tempos in them. 

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And that's usually for a little 
bit more advanced runners. 

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And then some intermediate will 
like start introducing them to 

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like some light tempos in there.
And then also hill repeats we 

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want to build into there. 
So there might might be some 

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weeks where you have Hillary 
peats and a tempo in your long 

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run and that could be your 
workouts for the week. 

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There might be some weeks where 
you have a tempo long run and 

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then you have interval workout 
and every weeks different too. 

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And then if you're like pretty 
advanced there, there could even

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be a week where you have maybe a
tempo or interval workout, a 

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hill Rep workout, and a long run
that may or may not have 

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intervals in it. 
But that's not going to happen 

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too often because that's like 
that's usually 3 workouts in a 

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week. 
And we usually try to keep it to

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around 2:00. 
But depending on what kind of 

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shape the athletes in, we might 
do 3 workouts on occasional 

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weeks. 
OK, that's super interesting. 

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Again, with all these different 
and various trainings, maybe you

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can give us a couple of examples
For you personally, what are 

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some of your favorite workouts 
that you think, OK, this was a 

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hard workout and now I 
definitely feel more ready for a

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marathon when we're talking 
tempo and interval training? 

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Oh yeah, that's a good question.
I'm trying. 

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I always think back to like my 
best training cycle when I ran 

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my best marathon and there's 
some athletes I coach that I can

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give a similar type of training 
training to, but most likely 

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they would, I would have to work
them into this type of training.

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So I've been running my whole 
life, but I really liked like 

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the tempo intervals. 
Like I guess you can call it 

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broken tempos. 
So starting off with like one 

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mile broken tempos and then 
working up to like two mile 

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broken tempos and this, and we 
might even before that start by 

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doing like 800 or 1000 tempos 
with like a short recovery in 

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between. 
And then you know, before you 

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know it, you're doing 2 * 5 mile
tempo with a short recovery in 

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between. 
And then that tempo pace is 

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usually like your lactate 
threshold pace, which is like 

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about a pace that you could run 
for 60 minutes if you were going

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to do a full on race. 
It's usually like 20 to 30 

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seconds per mile slower than 
your current 5K pace. 

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And for an athlete who might be 
running at a little easier pace,

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it might be like 10 to 15 
seconds slower than a 5K. 

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So yeah, so these broken tempos,
I like those where you're kind 

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of like building each week. 
So it's not like you're throwing

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yourself into like a five mile 
tempo. 

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It's like you've already done 
one mile tempos and then you 

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worked up to two mile, maybe 
three mile, four mile before you

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get to that five mile. 
So that way you kind of feel 

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like you're easing into it too. 
It's not like a big shock all of

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a sudden. 
Yeah, no, I get it. 

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And just for the purpose of 
clarification, because we do 

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have a lot of very beginner 
runners listening to this 

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podcast as well. 
Can you perhaps explain the 

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tempo run and then also a broken
tempo that terminology? 

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Yeah, yeah. 
So basically a tempo run. 

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You know, there's a lot of 
different meanings for tempo. 

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Like some people just call it 
tempo, a sustained effort, 

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because you could have like half
marathon tempos, you could have 

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marathon tempos, you could have 
5K tempos. 

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But what I refer to tempo is 
normally like your lactate 

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threshold pace, which that's the
pace that if you were gonna go 

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out for like a one hour race and
see how fast you could possibly 

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run for a full hour, that would 
be like your tempo pace. 

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Also like that equates to 
usually like 20 to 30 seconds 

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per mile slower than your 
current 5K pace for most 

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runners. 
For some runners that maybe run 

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like in that 10/10/30 mile 
minute per mile range or or 

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easier, that might be like 10 to
15 seconds per mile slower than 

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their 5K pace. 
So basically it's lactate, 

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lactate threshold pace. 
OK, perfect. 

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Thank you. 
And then all right. 

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So so you basically work up to 
these workouts being longer. 

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Are you saying the longer the 
tempo runs that you can perform 

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prior to a marathon is better? 
Not always, because I remember 

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I've run some pretty decent 
marathons and where the most I'd

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done for a tempo was like 3 
miles at a time, that's the same

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pace I might have done. 
Like I think I did like three by

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three mile repeats one time. 
So it doesn't necessarily mean 

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longer is better. 
A lot of times it's, it's a time

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on your feet that you're, you 
know, however long you're on 

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your feet, that's what makes the
most of a difference. 

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00:11:45,560 --> 00:11:49,560
So like I might not give an 
athlete that runs like 1030 

227
00:11:49,560 --> 00:11:52,240
miles isn't going to have the 
same type of workout as an 

228
00:11:52,240 --> 00:11:54,720
athlete who runs like five or 
six minute miles. 

229
00:11:55,440 --> 00:11:58,960
So they might have, I might go 
based on time for some of those 

230
00:11:58,960 --> 00:12:02,160
people. 
A lot of people are not as 

231
00:12:02,160 --> 00:12:04,280
motivated by time as they are 
distance. 

232
00:12:04,560 --> 00:12:07,600
But it's all about what's best 
for the athletes. 

233
00:12:07,600 --> 00:12:12,480
So I would say, yeah, longer is 
not always better, but it's 

234
00:12:12,480 --> 00:12:16,480
always good to see how much you 
can push yourself, how long you 

235
00:12:16,480 --> 00:12:18,560
can go because when you're 
running a marathon, you're going

236
00:12:18,560 --> 00:12:20,560
to be running for an extended 
period of time. 

237
00:12:20,720 --> 00:12:22,560
It also depends on what your 
goals are too. 

238
00:12:23,360 --> 00:12:26,560
Like, I love when people have 
big goals, but sometimes 

239
00:12:27,160 --> 00:12:29,720
people's goals aren't as big 
depending on what type of race 

240
00:12:29,720 --> 00:12:31,560
it is. 
Or maybe they're, you know, they

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00:12:31,560 --> 00:12:34,320
just want to finish as their 
first marathon and maybe they 

242
00:12:34,320 --> 00:12:36,480
had some setbacks and they just 
want to get through it. 

243
00:12:36,960 --> 00:12:39,800
So that's different. 
Like then, everyone's treated 

244
00:12:39,800 --> 00:12:42,240
differently depending on their 
goals and their background and 

245
00:12:42,240 --> 00:12:44,760
their and what they have done in
the past. 

246
00:12:45,640 --> 00:12:47,320
That makes a lot of sense. 
Again, perfect. 

247
00:12:47,320 --> 00:12:51,000
Thank you. 
So I guess with that two more 

248
00:12:51,000 --> 00:12:52,920
questions about your favorite 
workouts. 

249
00:12:52,920 --> 00:12:55,040
Now that we talked about your 
favorite tempo workout, what are

250
00:12:55,040 --> 00:12:57,400
your favorite workouts for 
intervals? 

251
00:12:57,400 --> 00:13:01,360
And then also, what do you think
is a good long run workout for 

252
00:13:01,640 --> 00:13:06,280
runners to do whose goal is to 
have a great and with great, I 

253
00:13:06,280 --> 00:13:13,240
mean a very good time goal? 
Yeah, OK, so like my favorite 

254
00:13:13,680 --> 00:13:18,840
type of interval workout. 
Oh, that's a tough one because I

255
00:13:18,840 --> 00:13:21,960
like 800 meter repeats actually,
because I feel like they're not 

256
00:13:21,960 --> 00:13:23,800
too long, but they're not too 
short. 

257
00:13:24,440 --> 00:13:27,360
And I had this really good 800 
meter repeat before my best 

258
00:13:27,360 --> 00:13:29,480
marathon. 
It was like 8 by 800. 

259
00:13:29,880 --> 00:13:31,720
It was like the Yasso 8 hundreds
you call it. 

260
00:13:31,720 --> 00:13:33,520
And they had like a two-minute 
jog in between. 

261
00:13:33,800 --> 00:13:36,480
And then the time actually was 
pretty similar to what my 

262
00:13:36,480 --> 00:13:38,680
marathon time was. 
Like whatever they say, whatever

263
00:13:38,680 --> 00:13:41,480
time you get for your 800 meter 
is going to be like your 

264
00:13:41,480 --> 00:13:43,360
marathon time. 
And that's not always true. 

265
00:13:43,920 --> 00:13:46,600
But for me, it ended up being 
true in that case. 

266
00:13:47,000 --> 00:13:49,360
But I just always like 800 
repeats because I feel like it's

267
00:13:49,360 --> 00:13:52,320
at that sweet spot. 
I don't know if I'd like racing 

268
00:13:52,320 --> 00:13:54,520
an all out 800 like I did in 
high school because I wasn't 

269
00:13:54,520 --> 00:13:56,680
that good at it. 
That's like a Sprint event. 

270
00:13:57,240 --> 00:14:00,600
But when you're doing 8 
hundreds, like for repetitions, 

271
00:14:00,600 --> 00:14:04,960
it's not as bad as a full out 8.
And so yeah, that that was 

272
00:14:04,960 --> 00:14:08,560
closer to like maybe 10K ish 
pace. 

273
00:14:09,320 --> 00:14:13,080
And then sometimes I'll do 8 
hundreds now, like in a broken 

274
00:14:13,080 --> 00:14:16,880
tempo, so that that'll be like 
tempo pace, but I'll just do a 

275
00:14:16,880 --> 00:14:20,840
minute jog in between. 
OK, So it won't be as fast. 

276
00:14:20,960 --> 00:14:23,440
Yeah, yeah. 
And what about for your long 

277
00:14:23,440 --> 00:14:24,640
runs? 
What are some workouts do you 

278
00:14:24,640 --> 00:14:27,440
like to give to your athletes 
when they go out on their up to 

279
00:14:27,440 --> 00:14:29,320
20 mile long runs on the 
weekends? 

280
00:14:29,320 --> 00:14:31,840
Yeah, yeah. 
So if a lot of my athletes will 

281
00:14:31,840 --> 00:14:34,720
just do, depending on their 
level, they might just do like 

282
00:14:34,720 --> 00:14:36,480
easier long runs or like 
progressions. 

283
00:14:36,680 --> 00:14:40,360
But I do have some that will 
introduce some tempos in there. 

284
00:14:41,000 --> 00:14:45,640
And my favorite 10, I just love 
the 10 miles easy and then like 

285
00:14:46,000 --> 00:14:48,400
either 10 by 1 mile or five by 
two mile. 

286
00:14:49,400 --> 00:14:52,800
It's a really good one. 
There's also a good one that 

287
00:14:52,800 --> 00:14:56,040
sometimes like if someone were 
like you're running like maybe 

288
00:14:56,040 --> 00:14:58,640
in the middle of your long run, 
you'll have like 3 miles at like

289
00:14:58,640 --> 00:15:02,120
your marathon pace, 2 miles at 
like your temple pace, and then 

290
00:15:02,120 --> 00:15:04,960
one mile like at like your 5K10K
pace. 

291
00:15:05,160 --> 00:15:07,720
And maybe you have like a two or
three minute jog in between or 

292
00:15:07,720 --> 00:15:09,600
like a 400 meter dog or 
something like that. 

293
00:15:10,200 --> 00:15:11,920
And that's a, that's a nice 
little workout. 

294
00:15:11,920 --> 00:15:15,920
Like when you think about it, 
it's not too, too bad when 

295
00:15:15,920 --> 00:15:18,280
you're doing it like marathon 
pace shouldn't feel too hard. 

296
00:15:19,040 --> 00:15:21,200
And then you know, you still, 
you get that recovery and then 

297
00:15:21,200 --> 00:15:22,960
you just turn up the notch for 
each repeat. 

298
00:15:23,360 --> 00:15:28,960
So that's another nice, nice 
intro to tempos in your long 

299
00:15:28,960 --> 00:15:30,920
run. 
I'm trying to decide which one 

300
00:15:31,000 --> 00:15:34,000
sounds more brutal, running hard
miles in the middle and then 

301
00:15:34,000 --> 00:15:37,720
running easy or the whole 10 
easy and then 10 hard because as

302
00:15:37,720 --> 00:15:41,640
you know, obviously those are 
the best workouts, but then to 

303
00:15:41,640 --> 00:15:44,360
finish faster than you started 
when you are just. 

304
00:15:44,480 --> 00:15:46,680
Really hard. 
Yeah, that's so hard. 

305
00:15:46,680 --> 00:15:48,240
Yeah. 
Usually, like to start people 

306
00:15:48,240 --> 00:15:50,880
with like if they've never done 
a workout in the long run, maybe

307
00:15:50,880 --> 00:15:52,960
just doing a progression where 
like your second-half is going 

308
00:15:52,960 --> 00:15:54,160
to be faster than your first 
half. 

309
00:15:54,320 --> 00:15:56,880
So like your first half will be 
easy and the second-half like 

310
00:15:56,880 --> 00:15:59,320
just get a little bit faster per
mile. 

311
00:15:59,560 --> 00:16:02,000
Even if you finish the 
second-half one second faster 

312
00:16:02,000 --> 00:16:04,160
than your first half, you know, 
you still succeeded. 

313
00:16:04,720 --> 00:16:07,040
But then you see how you feel. 
And then getting used to doing 

314
00:16:07,040 --> 00:16:10,680
those is a good introduction to 
to tempo runs or maybe like 

315
00:16:11,240 --> 00:16:14,720
having a little bit shorter long
run and having like 2 by 10 

316
00:16:14,720 --> 00:16:18,400
minutes in the middle or you 
know, 2 by or 20 minute tempo, 

317
00:16:18,400 --> 00:16:21,120
something like that, just to 
kind of introduce you to it. 

318
00:16:21,360 --> 00:16:23,000
Introducing you to the Sapphire 
Fest. 

319
00:16:24,520 --> 00:16:26,640
But marathons are tough, so you 
got to train tough. 

320
00:16:26,640 --> 00:16:30,400
And The thing is, when you train
like right, the marathon will 

321
00:16:30,400 --> 00:16:33,360
actually go by much easier than 
you think. 

322
00:16:33,920 --> 00:16:35,960
So that's why we say train hard,
race easy. 

323
00:16:36,440 --> 00:16:38,920
It, it makes a lot of sense 
because you know, when I, when I

324
00:16:38,920 --> 00:16:43,320
used to have a coach, he would 
make me run slower in the 

325
00:16:43,320 --> 00:16:48,040
beginning and then literally get
seconds off each mile when I was

326
00:16:48,440 --> 00:16:51,440
running faster but starting at a
pace that I couldn't maintain. 

327
00:16:51,880 --> 00:16:54,920
And I remember those marathons 
were just fly by and they all 

328
00:16:54,920 --> 00:16:57,560
were right, really good 
performed marathons. 

329
00:16:57,560 --> 00:17:00,680
And now, you know, Fast forward 
a few years later, I just try to

330
00:17:00,760 --> 00:17:01,360
survive. 
You're. 

331
00:17:02,200 --> 00:17:03,960
Going to be amazing. 
You're surprised yourself. 

332
00:17:03,960 --> 00:17:06,400
All those years of muscle memory
is going to kick in, I think. 

333
00:17:07,119 --> 00:17:08,240
Hopefully, especially in the 
brain. 

334
00:17:08,599 --> 00:17:11,920
But anyway, with that, let's 
talk about some stuff beyond 

335
00:17:11,920 --> 00:17:14,040
core workouts. 
What other activities are 

336
00:17:14,040 --> 00:17:17,319
important for marathon training?
Oh yeah. 

337
00:17:18,079 --> 00:17:21,000
So there are a lot of different 
things that you can do outside 

338
00:17:21,000 --> 00:17:22,240
of running that are going to 
help you run. 

339
00:17:22,760 --> 00:17:23,920
Strength training is one of 
them. 

340
00:17:23,920 --> 00:17:26,240
That's really important. 
You want to make sure that 

341
00:17:26,240 --> 00:17:28,520
you're getting in that run 
specific strength every week. 

342
00:17:28,960 --> 00:17:30,680
It's going to help prevent 
injuries. 

343
00:17:31,200 --> 00:17:33,160
It's going to make you more 
efficient when you're running 

344
00:17:33,160 --> 00:17:35,680
too. 
You want to target those muscles

345
00:17:35,680 --> 00:17:39,600
like you know, it's nothing too 
crazy either, like the basic 

346
00:17:39,600 --> 00:17:41,800
ones like your glutes, your 
hamstrings, your quads. 

347
00:17:42,800 --> 00:17:44,160
You want to focus a lot on the 
core. 

348
00:17:44,440 --> 00:17:46,880
So sometimes like half my 
strength workout might even be 

349
00:17:46,880 --> 00:17:50,200
like core related or might be 
compound movements where you're 

350
00:17:50,200 --> 00:17:53,360
working your upper and lower 
body and your core. 

351
00:17:54,120 --> 00:17:57,320
And then as far as like your 
upper body, you still want to 

352
00:17:57,320 --> 00:18:00,920
make sure you're working those, 
the triceps, your lower, your 

353
00:18:00,920 --> 00:18:03,520
mid back, lower back. 
Because when you're running, you

354
00:18:03,520 --> 00:18:05,600
want to, you want to be stable 
and you're pumping your arms 

355
00:18:05,600 --> 00:18:06,680
also. 
So you have to have strong 

356
00:18:06,680 --> 00:18:09,320
shoulders to sustain that long 
distance. 

357
00:18:10,360 --> 00:18:13,080
Also, you got core, core 
workouts, like we were saying, 

358
00:18:13,680 --> 00:18:16,240
core workouts are amazing. 
You want to make sure you're 

359
00:18:16,240 --> 00:18:20,360
strengthening your core and you 
can do that every day if you 

360
00:18:20,360 --> 00:18:24,760
wanted to, which is nice. 
So you don't have to, you don't 

361
00:18:24,760 --> 00:18:27,720
have to like worry about one 
day. 

362
00:18:27,720 --> 00:18:30,240
You want to do an extra strength
workout, just throw in a court 

363
00:18:30,240 --> 00:18:34,280
workout and that's your chest 
all the way down to right above 

364
00:18:34,280 --> 00:18:36,360
your knees and everything in 
between. 

365
00:18:36,600 --> 00:18:40,560
So yeah, we got that and we got 
also yoga's a good supplement. 

366
00:18:40,920 --> 00:18:42,000
Yoga's going to help you with 
that. 

367
00:18:42,000 --> 00:18:46,400
Stretching, flexibility, 
mobility, and then, yeah, we got

368
00:18:46,400 --> 00:18:49,320
those. 
And then nutrition's important. 

369
00:18:49,320 --> 00:18:52,480
There's so many factors. 
Nutrition, sleep, those are 

370
00:18:52,560 --> 00:18:55,120
things you want to make sure 
you're getting good nutrition 

371
00:18:55,120 --> 00:18:58,560
and good sleep quality and 
quantity so that that way you 

372
00:18:58,560 --> 00:19:02,560
can recover 'cause that's your 
number one recovery tool, sleep.

373
00:19:02,840 --> 00:19:04,360
Yeah. 
No, that's very, very true. 

374
00:19:04,360 --> 00:19:06,120
We all need more of it. 
All right. 

375
00:19:06,120 --> 00:19:09,920
So earlier you're also 
mentioning stuff about VO2 Max 

376
00:19:09,920 --> 00:19:12,360
workouts. 
When would those come in handy 

377
00:19:12,360 --> 00:19:14,600
in relation, in correlation to 
this running training plan that 

378
00:19:14,600 --> 00:19:16,160
we've been talking about? 
Yeah. 

379
00:19:16,160 --> 00:19:19,240
So I always like to give my 
athletes a VO2 Max workout, 

380
00:19:19,560 --> 00:19:23,440
which VO2 Max is like usually 
the pace that you could go if 

381
00:19:23,440 --> 00:19:25,560
you were going to race like a 
3000 meter. 

382
00:19:25,760 --> 00:19:28,440
So just like 200 meters less 
than a two mile. 

383
00:19:29,080 --> 00:19:31,880
So it's kind of like a, it's a 
very fast sustained effort 

384
00:19:31,880 --> 00:19:33,920
that's faster obviously than 
your 5K pace. 

385
00:19:34,440 --> 00:19:37,240
So that can be like a very 
challenging workout for people 

386
00:19:37,240 --> 00:19:40,440
who are used to just training 
for like the longer distances. 

387
00:19:41,560 --> 00:19:44,800
But it's really, really helpful 
getting closer to your marathon.

388
00:19:44,800 --> 00:19:48,040
I think. 
So usually you do some shorter 

389
00:19:48,080 --> 00:19:50,600
IT workouts, let's say before 
your marathon training. 

390
00:19:50,600 --> 00:19:52,520
And then when you're in that 
marathon specific training, 

391
00:19:52,680 --> 00:19:55,000
you're doing the longer stuff, a
lot of tempos. 

392
00:19:55,160 --> 00:19:59,360
And then as we like ease into 
towards the finish of marathon 

393
00:19:59,360 --> 00:20:01,720
training like weeks leading up 
to it, I would say like. 

394
00:20:03,120 --> 00:20:06,280
Maybe like four weeks before and
three, three weeks before and 

395
00:20:06,280 --> 00:20:08,440
two weeks before. 
I like to have like a VO2 Max 

396
00:20:08,440 --> 00:20:12,800
workout where you're doing 
something like either 4 to 5 by 

397
00:20:12,800 --> 00:20:16,480
4 minutes, like really, really 
hard with like a very long 

398
00:20:16,480 --> 00:20:20,320
recovery or might be four or 
five by 1200 or four or five by 

399
00:20:20,320 --> 00:20:22,480
1000. 
And your recovery is going to be

400
00:20:22,480 --> 00:20:26,160
like 5 or 6 minutes. 
And you like walk, like rest, 

401
00:20:26,160 --> 00:20:30,720
like literally drink some water,
do that like four or five times.

402
00:20:30,720 --> 00:20:34,440
And it's so hard 'cause when I 
did it, it was like I felt like 

403
00:20:34,440 --> 00:20:36,680
I was racing a mile for 1200 
meters. 

404
00:20:36,680 --> 00:20:42,160
So you're almost, you're almost 
racing like 3/4 of a mile four 

405
00:20:42,160 --> 00:20:44,720
or five times with a very long 
break. 

406
00:20:44,720 --> 00:20:49,280
And then after that would do 
something like 4 to 6 by 400 or 

407
00:20:49,280 --> 00:20:52,760
4/6 by a minute just to get that
even faster speed in with like a

408
00:20:52,760 --> 00:20:55,720
like, maybe not as long a 
recovery, like a 200m or 

409
00:20:56,080 --> 00:20:59,120
two-minute jog in between. 
But that's a really cool 

410
00:20:59,120 --> 00:21:01,640
workout. 
And that can be some variation 

411
00:21:01,640 --> 00:21:04,640
of that could be done like three
and four weeks before, yeah, 

412
00:21:05,560 --> 00:21:08,280
like 3-3 and two weeks before 
the marathon. 

413
00:21:08,520 --> 00:21:11,520
And it kind of like taps into 
that real speed. 

414
00:21:11,760 --> 00:21:15,520
So where when you get to the 
marathon pace work, you're like,

415
00:21:15,520 --> 00:21:18,440
'cause usually you'll do VO2 Max
workout. 

416
00:21:18,440 --> 00:21:21,000
And then that later in the 
weekend, you two weeks before 

417
00:21:21,000 --> 00:21:24,680
may have like a marathon test 
run to see like, you know, maybe

418
00:21:24,680 --> 00:21:29,400
like anywhere from 10 to 15 
miles to see like how you can 

419
00:21:29,520 --> 00:21:32,960
hold out that marathon pace. 
But when after doing those VO2 

420
00:21:32,960 --> 00:21:35,640
Max workouts for like 2 weeks in
a row, you're like oh this 

421
00:21:35,640 --> 00:21:38,440
marathon pace is actually pretty
easy, easier. 

422
00:21:39,360 --> 00:21:41,640
That's interesting. 
And I guess that's also kind of 

423
00:21:41,640 --> 00:21:44,720
partially the point, right, of 
having these workouts to 

424
00:21:44,720 --> 00:21:48,600
mentally get you ready. 
But also, what does it do to 

425
00:21:48,600 --> 00:21:52,280
you, to your body when you do 
these marathon workouts that, I 

426
00:21:52,280 --> 00:21:54,680
mean, I'm sorry, speed workouts 
that are much faster than your 

427
00:21:54,680 --> 00:21:59,640
marathon pace? 
Yeah, like it just in taps into 

428
00:21:59,640 --> 00:22:02,800
your fast twitch muscle fibers 
and it really gets your legs 

429
00:22:02,800 --> 00:22:06,120
moving at a quicker pace. 
And you know, you already have 

430
00:22:06,120 --> 00:22:09,680
like built so much endurance and
some speed endurance from your 

431
00:22:09,680 --> 00:22:12,160
tempos. 
But then once you introduce that

432
00:22:12,160 --> 00:22:15,560
VO2 Max work, you're like, get 
that little extra bit of speed. 

433
00:22:15,800 --> 00:22:18,440
And a lot of people might not 
think of speed when they think 

434
00:22:18,440 --> 00:22:21,040
of a marathon, but like when 
you're in that last 10K of the 

435
00:22:21,040 --> 00:22:24,280
race, like you're gonna feel 
like you're running a lot faster

436
00:22:24,280 --> 00:22:26,680
than you are. 
And that's when that speed, that

437
00:22:26,760 --> 00:22:29,560
quick, quick turnover is gonna 
really, really help. 

438
00:22:30,120 --> 00:22:33,720
So all the VO2 Max, all the 
drills, all the, all the 

439
00:22:33,720 --> 00:22:36,840
exercise, you've done strides, 
that's all going to come 

440
00:22:36,840 --> 00:22:39,320
together. 
And yeah, it won't be too crazy 

441
00:22:39,320 --> 00:22:41,320
for your body because you've 
been doing strides before. 

442
00:22:41,320 --> 00:22:44,360
But it is like a nice little 
trick for your body. 

443
00:22:44,640 --> 00:22:46,160
And you're like, well, this is 
fast. 

444
00:22:46,440 --> 00:22:50,480
And then you know, when you get 
to that last 10K, when the race 

445
00:22:50,480 --> 00:22:52,800
begins, you're going to start 
turning it on. 

446
00:22:52,800 --> 00:22:54,840
And you might rerun on the same 
pace you were before. 

447
00:22:55,120 --> 00:22:59,040
But that's that's OK because 
that's when the race starts. 

448
00:22:59,320 --> 00:23:01,560
You got to get get your legs 
ready for it. 

449
00:23:02,200 --> 00:23:04,720
I love it. 
I remember interviewing you 

450
00:23:04,720 --> 00:23:07,960
before in the past, and then you
were teaching me about one thing

451
00:23:07,960 --> 00:23:10,200
that has stuck with me and I 
still do to this day. 

452
00:23:10,200 --> 00:23:14,320
And I feel like it's done an 
amazing difference in my life. 

453
00:23:14,600 --> 00:23:17,280
And it's drills prior to your 
workouts. 

454
00:23:17,280 --> 00:23:21,160
Yeah, we have videos on this and
everything, but maybe just talk 

455
00:23:21,160 --> 00:23:24,600
to our audience how this would 
also be something that would be 

456
00:23:24,680 --> 00:23:29,040
a key to marathon training. 
And then which drills you do? 

457
00:23:29,160 --> 00:23:31,640
Yeah, drills help you so much 
with your form. 

458
00:23:32,280 --> 00:23:34,040
And that's why sprinters do 
drills. 

459
00:23:34,120 --> 00:23:36,960
You see a lot of sprinters do a 
lot of drills because when 

460
00:23:36,960 --> 00:23:38,880
you're sprinting, your form has 
to be perfect. 

461
00:23:39,120 --> 00:23:42,160
And, you know, sometimes 
distance runners don't always do

462
00:23:42,160 --> 00:23:44,200
as many drills as they could do 
as a whole. 

463
00:23:44,400 --> 00:23:47,280
But when I was in college, we 
did drills for like 45 minutes 

464
00:23:47,280 --> 00:23:50,720
before every practice. 
In high school, too, we did a 

465
00:23:50,720 --> 00:23:53,320
lot of drills. 
And it seems silly at the time, 

466
00:23:53,320 --> 00:23:55,560
but it really does help your 
form, helps your balance. 

467
00:23:56,040 --> 00:23:58,800
I like to do like, you know, the
Franken sign kicks work your 

468
00:23:58,800 --> 00:24:00,600
hamstrings like it's like a 
dynamic stretch. 

469
00:24:01,080 --> 00:24:06,600
I like to do A skips, B skips. 
You know, we do like bounds. 

470
00:24:07,080 --> 00:24:11,200
We do like high jumps. 
Drills over the hurdle are 

471
00:24:11,200 --> 00:24:13,200
really good. 
If you set up a hurdle and you 

472
00:24:13,200 --> 00:24:15,320
go like over under. 
So you have like a high hurdle 

473
00:24:15,320 --> 00:24:17,960
and a low hurdle. 
You go over one under the other.

474
00:24:18,920 --> 00:24:23,840
Also the drills where you're 
like like side sideways, what do

475
00:24:23,840 --> 00:24:27,280
you call it sideways? 
A skips, excuse me, there's 

476
00:24:27,280 --> 00:24:29,800
drills where you're like kicking
your leg over the hurdle every 

477
00:24:29,800 --> 00:24:33,360
time, one leg and the other leg.
And we'll have to have to show 

478
00:24:33,360 --> 00:24:36,080
you what those look like, but 
they're all really beneficial. 

479
00:24:36,080 --> 00:24:40,000
Like if you do drills over time,
they're going to warm you up for

480
00:24:40,000 --> 00:24:41,760
your workout, but they're also 
going to help your form. 

481
00:24:42,000 --> 00:24:45,120
So I like to do it before a hard
workout or after like an easy 

482
00:24:45,120 --> 00:24:47,080
run. 
That's awesome. 

483
00:24:47,080 --> 00:24:47,520
Yeah. 
No, I've. 

484
00:24:47,600 --> 00:24:49,440
I've come to love them. 
In the beginning it seemed 

485
00:24:49,440 --> 00:24:53,840
silly, you know, being a person 
in my neighborhood doing these 

486
00:24:53,880 --> 00:24:58,160
warm up just for running. 
But in the end, it feels like a 

487
00:24:58,160 --> 00:25:01,760
lot more stability when you 
start your run rather than just 

488
00:25:01,760 --> 00:25:03,720
kind of wiggling around for the 
first smile. 

489
00:25:03,720 --> 00:25:08,240
I feel like I'm much sharper. 
And I guess, you know, the feet 

490
00:25:08,240 --> 00:25:11,160
touch the ground differently. 
Yeah, that's right. 

491
00:25:11,160 --> 00:25:15,440
Really, because drills have so 
many different like, you know, 

492
00:25:15,440 --> 00:25:18,120
positives to them because they 
help you're running for them, 

493
00:25:18,120 --> 00:25:21,400
they help warm you up. 
They actually are like almost a 

494
00:25:21,400 --> 00:25:24,560
mini strength workout also. 
So you get strength, mobility, 

495
00:25:24,560 --> 00:25:29,800
flexibility, a warm up and yeah,
they're just all around good. 

496
00:25:30,040 --> 00:25:32,600
Yeah, to do like three or four 
times a week if you can. 

497
00:25:33,120 --> 00:25:36,360
That's awesome. 
Thank you, Erica, so much for 

498
00:25:36,560 --> 00:25:38,920
coming on, talking to us about 
some of your favorite key 

499
00:25:38,920 --> 00:25:41,440
workouts, some key workouts, and
then if anyone wants to reach 

500
00:25:41,440 --> 00:25:44,600
out to you and consider coaching
with you or see what you're all 

501
00:25:44,600 --> 00:25:46,160
about, how can they best do 
that? 

502
00:25:46,160 --> 00:25:50,440
Yeah, so definitely you can 
shoot me an e-mail at Erica, 

503
00:25:50,440 --> 00:25:55,040
Erica at 
exclusivedashendurance.com or 

504
00:25:55,040 --> 00:25:58,520
you can check me out on 
Instagram at exclusive Erica or 

505
00:25:58,520 --> 00:26:03,960
Facebook at Erica Weitz. 
WEITZ, you can go to LinkedIn. 

506
00:26:04,880 --> 00:26:06,600
I might have a Twitter, but I 
don't use it. 

507
00:26:07,360 --> 00:26:11,560
Yeah, you can go to my website 
alsoitsexclusive-endurance.com 

508
00:26:11,840 --> 00:26:14,000
and I'd love to hear from you. 
Perfect. 

509
00:26:14,000 --> 00:26:16,080
Thank you so much. 
Thanks, Letty. 

510
00:26:19,240 --> 00:26:22,680
Thank you, Erica so much for 
sitting down and speaking with 

511
00:26:22,680 --> 00:26:24,480
me and and sharing your 
knowledge. 

512
00:26:25,080 --> 00:26:29,080
It's been very fun learning 
these things and hopefully you 

513
00:26:29,080 --> 00:26:32,240
guys listening will get 
something out of this as well. 

514
00:26:32,560 --> 00:26:37,120
And as we mentioned before, all 
of Erica's information will be 

515
00:26:37,120 --> 00:26:39,480
LinkedIn the show notes. 
And with that. 

516
00:26:39,920 --> 00:26:47,840
Have a great week of running. 
Thanks for tuning in for more. 

517
00:26:47,840 --> 00:26:49,400
Information and marathon 
running. 

518
00:26:49,400 --> 00:26:52,880
News please head to 
www.marathonrunning. 

519
00:26:52,880 --> 00:26:55,560
Podcast.com. 
And we'll be back next. 

520
00:26:55,560 --> 00:27:09,680
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