Endurance Icons

In this episode of Endurance Insights , I’m getting real about a recent mistake in my Eugene Marathon build that led to an Achilles issue, and exactly what I’d do differently so you can avoid the same setback. From there, I break down three of my favorite legendary workouts—the Mona Fartlek, The Michigan, and the classic 800m session—and how to use them effectively depending on your level. We also...

In this episode of Endurance Insights , Coach Mark Cullen breaks down several common myths and misconceptions in endurance training—from why runners shouldn’t cover the full marathon distance in training to why VO₂ max and heart rate are often misunderstood metrics. Mark explains how building consistent weekly volume, developing durability, and progressing through different training intensities cr...

In this episode I cover three common mistakes that hold endurance athletes back. We talk about why elite runners often train and race without headphones, why pace, power, and RPE are usually more reliable than heart rate zones, and why many athletes miss their time goals by trying to train at goal pace before their fitness is ready. If you focus on awareness, the right effort, and building fitness...

In this episode, I dive into the best marathon-specific long run workouts used by competitive and elite runners, how to structure them properly, and how super shoes and shoe rotation fit into the equation. Let me know in the comments below your thoughts or topics you want covered!

In this episode, I break down where to place your strength training in relation to your endurance training each week, and why hills are one of the most underrated tools in endurance training. Whether you’re a runner, triathlete, or hybrid athlete, hills can act as sport-specific strength work that builds resilience without adding gym volume. Let me know in the comments what you think or if there i...

In this two-part episode, I break down why I feel heart rate training is overrated, and why focusing on RPE combined with pace or power leads to better training and racing decisions. We’ll cover why heart rate data can be misleading, how elite athletes actually train, and where heart rate does provide real value for long-term progress and recovery. In Part 2, I talk about practical winter running...

The world’s best athletes train easier than most recreational runners think. Drawing lessons from Kenyan training culture, insights from Into Thin Air on Ethiopian runners, and the performance mindset explored in Carrie Soto Is Back, we explore why truly easy days are non-negotiable, how environment and patience shape long-term success, and why confidence is earned through consistent preparation....

Lessons from Kenya & Ethiopias Marathon Success + How To Avoid Bone Stress Injuries

In this episode, Mark breaks down one of the most overlooked performance metrics in endurance sport: running economy, how efficiently your body uses oxygen to run at a given pace. The research is clear: improving running economy can lead to massive performance gains without increasing fitness in the traditional sense. You can improve running economy, by including: Hill sprints & short maximal...

Discover how Arthur Lydiard, the self-taught New Zealand coach, created the endurance training system that shaped modern running. We cover his famous 100-mile weeks, hill circuits, Olympic champions, and how his principles still apply to today’s runners, triathletes, and hybrid athletes.

In this episode, coach Mark breaks down exactly what you should and shouldn’t be doing during the base months of November, December, and January if you want to crush your 2026 season without peaking way too early. Most athletes mess this period up, this is the time to build durability, consistency, strength, and aerobic capacity so you can absorb real training when the season heats up.

Most running injuries are preventable, and usually self-inflicted. In this episode, Coach Mark breaks down the real reasons runners get hurt and how to stay healthy for the long game. He covers topics like: ramping up mileage too fast to running the same pace every day, skipping strength, or ignoring early warning signs, this episode covers the training, lifestyle, and recovery mistakes that quiet...

FTP is a useful benchmark, but it’s not the only thing that makes you fast. In this episode, we break down why two athletes with the same FTP could finish 10–15 minutes apart and what actually drives real-world bike speed. From aerodynamics and bottle setup to durability, fueling, pacing, and momentum, we unpack the hidden performance factors that separate mid-pack riders from podium contenders.

Zone 2 training is incredible for building your aerobic base, improving fat oxidation, and making long efforts feel easier, but if it’s the only intensity you train in, you’ll eventually hit a performance plateau. In this episode, I break down why Zone 2 alone won’t make you faster, how it fits into the bigger performance pyramid, and why you still need threshold and VO2 max work to raise your rac...

Ever wonder what separates elite athletes from everyone else? In this episode, Coach Mark Cullen breaks down the key habits and systems that world-class performers live by: from training structure and recovery routines to mindset, nutrition, and environment design. Learn how to apply these proven strategies to your own training and life so you can perform like a pro, no matter your level.

Each week I share my thoughts on key topics to help endurance enthusiasts train smarter, race better, and enjoy the process. Whether you're training for your first triathlon or chasing a new PR, these discussions are designed to give you practical, honest, no-fluff insights from a coach’s perspective. Got questions or topics you want covered? Drop them in the comments!💥 Don’t forget to like,...

Each week I share my thoughts on key topics to help endurance enthusiasts train smarter, race better, and enjoy the process. Whether you're training for your first triathlon or chasing a new PR, these discussions are designed to give you practical, honest, no-fluff insights from a coach’s perspective. Got questions or topics you want covered? Drop them in the comments!💥 Don’t forget to like,...

Each week I share my thoughts on key topics to help endurance enthusiasts train smarter, race better, and enjoy the process. This week im talking about my favorite race predictor workouts for 5k, 10k, Half Marathon and Marathon. Whether you're training for your first triathlon or chasing a new PR, these discussions are designed to give you practical, honest, no-fluff insights from a coach’s pe...

Each week I share my thoughts on key topics to help triathletes, crossfitters and runners train smarter, race better, and enjoy the process. This week ill recap the race and learning from the Ironman World Championship in Nice, France. Whether you're training for your first triathlon or chasing a new PR, these discussions are designed to give you practical, honest, no-fluff insights from a coa...

I run through the lineup of athletes and who I think will feature on the podium!

Each week I share my thoughts on 3 key topics to help triathletes and runners train smarter, race better, and enjoy the process. This week’s topics:1) Why running feels hard on some days 2) What various run paces should feel like: easy, steady, tempo, threshold, interval3) Signs of athlete maturityWhether you're training for your first triathlon or chasing a new PR, these discussions are desig...

Each week I share my thoughts on 3 key topics to help triathletes and runners train smarter, race better, and enjoy the process. This week’s topics:1) Throwing outlandish dreams into the social media sphere2) 3 of my favorite quotes about performance and longevity3) How get the most out of your races and avoid leaving your best results in training Whether you're training for your first triathl...

Each week I share my thoughts on 3 key topics to help triathletes and runners train smarter, race better, and enjoy the process. This week’s topics:1. Watts per dollar aero improvements2. Carb loading tips for triathlon and marathon events3. Warmup protocols for triathlonWhether you're training for your first triathlon or chasing a new PR, these discussions are designed to give you practical,...

Each week I share my thoughts on 3 key topics to help triathletes and runners train smarter, race better, and enjoy the process. This week’s topics:1. How often and how to use Brick runs in your training2. How to avoid GI issues in training and racing3. Polarized vs Pyramidal training for various athletesWhether you're training for your first triathlon or chasing a new PR, these discussions ar...

Episode Highlights: Gabriel Chalut on Winning 70.3 St. George Gabriel recently won the Overall Age Group title at Ironman 70.3 St. George in 4:09 in extreme heat (~35°C). We chat through Gabe’s journey through injuries, setbacks, and consistent growth. Coaching with Natasha at NVDM Started working with Natasha from NVDM in 2023.Sees their coaching relationship as a blend—started as more top-down b...