The Seconds Flat Running Podcast

After a brief recap of last week's track and field action, we bring you the second half of our conversation about fartlek training. This episode focuses on how and why we construct sessions at specific intensities beginning with marathon effort and getting faster.

We're taking a deep dive into the art of fartlek training in a 2-part series. We'll cover why it works, how to execute, and a cornucopia of example sessions. We begin with history, structure, how it translates from elite athletes to the running masses, and an examination of some of the most famous fartlek sessions. Enjoy!

"Before my transformation journey began, I was very depressed. I had major self-worth and self-esteem issues. I was a smoker, I drank very heavily almost every day, I had no energy, I was burnt out, I was angry, and I could barely bend over to tie my shoes. I felt like I was a shell of a person. I truly didn’t recognize the person I had become, and it was really heartbreaking. I was looking for lo...

Phil and Travis both raced in the past few weeks, so we're taking you through those experiences and telling you everything to know if you want to run the New River Marathon or Lilac Bloomsday 12K. Plus, a gear review of Nike's newest half tights, and the highlights and greatest indiscretions of culinary consumption at Greek Fest 2022.

In this episode we’re bringing you the second half of our conversation about the recent publication, “The Training Characteristics of World-Class Distance Runners: An integration of Scientific Literature and Results-Proven Practice.” Last time we discussed the key conclusions. Now, we’ll pick up with specific training methods and training intensities addressed in the paper, more on how you can app...

A new study provides a fascinating synthesis of what lab research tells us produces great runners and what the best runners in the world are doing in practice. We'll discuss the data, how you can apply it, and what questions are raised. But first we recap all the exciting Boston Marathon action! paper referenced: https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-022-00438-7

Friend of the Show Brad Orr joins us this week and details his training, mindset, racing, and remarkable victory at the uber tough Georgia Death Race in his first trail ultramarathon. Plus, it's Boston week! Enjoy Patriot's Day!

Zach Barker joins us for a discussion about how Maurten's revolutionary sports fuel has transformed marathon nutrition, his quest for the Olympic Trials Marathon, and the upcoming Boston Marathon. Maurten will be the official on-course nutrition at Boston this year, so Zach gives us a sneak peak at what you can expect on Patriot's Day!

For 9 miles -- from the Newton Hills to the finish line in Boston’s Back Bay -- at the 1982 Boston Marathon, Dick Beardsley and Alberto Salazar raced in near perfect concert under the searing mid-day sun. As competitors melted away behind them and the crowd roared deafeningly beside them, Beardsley and Salazar remained so tightly knit that each could feel his opponent’s gasping breath and could me...

Dr. Christina Schultz stops by to share her insights on how plyometrics training can make you a faster runner. Also, we give initial impressions of the Nike Streakfly and Hoka Torrent 2, talk about Grant Fisher continuing to break records, cover results from other big recent races, and discuss Phil's recent half marathon PR.

Michigan State star Morgan Beadlescomb has been on a tear this winter. Building on his top 10 finishes at the outdoor track championships last spring, Olympic Trials in July, and at NCAA cross nationals in the fall, Morgan has torched the boards indoors over the past month. He ran 7 minutes and 43 seconds for 3000 meters at the Millrose Games followed by an NCAA-leading 3:52 mile at the Windy City...

Each of us has a unique response to training. Using Phil's upcoming marathon training block as a case study, we're providing insights into how you can shape numerous variables within your running to best fit your needs. But first we give Phil an early birthday gift, discuss the lightning fast indoor track results from the past week, and share our fast food guilty pleasures.

Part 2 of our lactate threshold and tempo training episode picks up from last week and builds on the concepts and definitions we presented as the "what" of training at these intensities. Now we add the "why" and "how" so that you can better employ lactate threshold and tempo training in your pursuit of running excellence.

We open this week with a roundup of the Millrose Games, top milers, and our training week. Then, at minute 22, we begin our conversation about the seemingly confusing topic of threshold training. This discussion was so exhaustive that we had to break it into two episodes. In part one we define blood lactate, lactate threshold, tempo running, and other key terms, share the most recent research on t...

Sports Dietitian Kelsey Pontius joins us this week fresh off a 2:34 performance at the Houston Marathon. Kelsey shares her PR experience and tips for fueling both your everyday training sessions and your next race. You can follow Kelsey's running and work on Instagram: @sportsdietitiankelsey or visit meteornutrition.com

It's time for a deep dive into the ultimate training topic: How do we measure, record, and assess our training, considering both internal and external loads, to achieve our maximum potential? Dr. Phil Gregory is back and we attack this topic from both clinical and coaching perspectives. Plus, what a weekend in Houston! We open by discussing the Houston Half Marathon and Marathon. Check out our fri...

Happy New Year! We're kicking off 2022 with a conversation about half marathon training. We consider long run distance and intensity, quality workouts, training paces, course specifics, and more in this wide-ranging discussion. Check out our coffee-roasting friends: @DueSouthCoffee

It's time again to answer some of your burning training questions. Friend and PT Phil Gregory is back to tackle your injury questions and we discuss our running shoes of the year, benefits of soft surface running, plantar fasciitis, speed development for distance runners, IT band issues, and Boston Marathon specific training ideas. Check out Due South Coffee Roasters @DueSouthCoffee and DueSouthCo...

In Mile 93 we spent time breaking down what easy and recovery running look like. Now we'll add another layer and consider the "little things" you can add onto these easy days to create higher quality, more effective training. Check out our new partner: @DueSouthCoffee DueSouthCoffee.com

We dug through the archives of 100 miles of Seconds Flat episodes to bring you our best immediately actionable advice for becoming a faster, stronger, and happier runner right now. Enjoy and thanks for your continued support!

Phil Gregory is an avid runner and physical therapist. He joins this episode and shares lessons from his career of work with runners at every level from weekend warrior to national class. Phil's advice will better prepare you for a successful, injury-free training cycle!

Traditional running schedules rotate around our 7-day workweek and the weekend long run. After a brief preview of the upcoming New York City Marathon in our intro, we discuss possible layouts of hard and easy sessions within that 7-day cycle. Then we analyze constructions, as well as pros and cons, of alternative cycle options lasting 9, 10, 11, 12, and 14 days. Could getting away from the weekly...

It's time for two of the biggest races of the year -- all in one weekend! We have you covered with a preview of the races and racing strategies for these courses.

The final days before a big race can be the hardest part of the training cycle as we worry over the little details of our preparation and how to best apply the finishing touches. This week we'll take some of the mystery out of the taper, simplifying the process and keeping you focused on the most important ingredients. Plus, we detail the current lineup of super shoes that you can choose from for...

This week we're providing you with the tools for setting and attaining audacious goals! Peter Bromka "Burn the Boat": https://bromka.medium.com/burn-the-boat-28374aa0327e Tinman Calculator: https://runfastcoach.com/calc2/index.php McMillan Calculator: https://www.mcmillanrunning.com/ VDOT Table: https://runsmartproject.com/calculator/ Stephen Seiler's data on race paces for well trained athletes:...