The Aerobic Edge, by Pacebuddies I'm Joost, running coach at Pacebuddies. This podcast is for runners who are tired of cookie-cutter plans and training hard without getting faster. No generic advice. No copy-paste schedules. Just honest, no-nonsense conversations about what actually works — from the SRA cycle to smart pacing, recovery, and real progress. Whether you're training for your first 5K or your tenth marathon, this is coaching that fits your life, your goals, your body. New episodes every two weeks. 👉 pacebuddies.com
Your HRV dropped after a hard session. Most runners take that as proof they trained hard. Marco Altini says it's proof of the opposite. Marco is the founder of HRV4Training, an advisor at Oura, and an endurance coach. He came to physiology the long way round — from computer science and early wearable prototypes, back to university to study sports science, because he wanted to understand the bodies he was measuring. In this conversation we cover what HRV actually measures, why "higher is better" is wrong, how to build your normal range, morning vs night measurement, what to change when your baseline drops, why a falling HRV in taper week is the good news, and why the data should make you need the data less. Find Marco on Substack, where he writes about HRV, training and coaching. Want structured, evidence-based coaching? Book a free 30-minute call at pacebuddies.com Find Marco: HRV for Training App Marco Altini - Personal Website
What if the pain in your knee, your Achilles or your foot has almost nothing to do with the spot that hurts? In this episode of The Aerobic Edge, I sit down with movement specialist Helen Hall — the person runners often turn to as a last resort, after they've tried everything and been told they might never run again. Using one of the most advanced motion analysis systems in the world (affectionately known as Doris), Helen has spent decades uncovering why repetitive injuries keep coming back. Her core message is deceptively simple: most injuries below the waist have their root cause above the waist — in your head and shoulders — or in your feet. Pain shows up where your body works hardest, but that's rarely where the problem actually begins. We start with the head. Helen walks through what a forward-leaning head really does to your body: at 15 degrees it effectively weighs around 12 kilos, at 30 degrees roughly 18, at 45 degrees about 22. That's not a strength problem — as Helen puts it, there isn't a weak sinew in your body. It's a massive energy leak, and your hardest-working joints pay the price. From there we get practical: how to use nothing more than your phone to see your own posture honestly, her wall exercise for finding true upright (which I try live on the recording), and why "upright and at ease" feels like leaning back to almost everyone. Then one of my favourite parts: the arm swing. Helen invented a cue she calls the lemme — a figure-of-eight, the sideways infinity symbol. She shows the difference between pumping your elbows (which roots you to the spot) and rolling the shoulder girdle in that figure-of-eight (which sends you forward, opens your stride and makes you lighter on your feet). We also cover walk-run strategy — including a runner in her sixties who ran a 4:19 marathon off almost no training — and go deep on feet: Morton's neuroma, numb toes, and a remarkably simple foot-wiping habit that helped one barefoot marathoner drop from 5.5 hours to 5 hours with no other training. A quick note: Helen demonstrates several of these exercises on camera. If you're listening to the audio, you'll be missing those visuals — so for the movements, I'd recommend watching the video version on YouTube. What you'll learn: Why pain below the waist usually starts above it What a forward head really costs you — energy leak, not weakness How to check your posture with just your phone The wall exercise for finding true upright The lemme: how a figure-of-eight arm swing opens your stride Why walk-run can make you faster, not slower How to wake up "asleep" feet with a simple daily habit About Helen Hall: Movement specialist and author. Her second book, The Smooth Runner: 20 Ways to More Speed for Less Effort, is on the way. Find Helen: Website: helen-hall.co.uk Instagram: https://www.instagram.com/helenhallpfm/ Connect with Pace Buddies / The Aerobic Edge: Website: pacebuddies.com Book a free call: cal.eu/pacebuddies/freecall If you enjoyed this, follow The Aerobic Edge and share it with a runner who keeps fighting the same injury.
Erin Carson: Mobility, Strength & Moving Better for Life | The Aerobic Edge What does it really take to stay strong, mobile, and injury-free as a runner — not just for your next race, but for the rest of your life? In this episode I sit down with Erin Carson, strength coach behind some of the best endurance athletes in the world, including ultra-running GOAT Courtney Dauwalter. Based in Boulder, Colorado, Erin has built a unique niche at the intersection of strength, mobility, and endurance performance. Her approach is refreshingly holistic: it's never just about muscle, but about the nervous system, fascia, posture, and even mood and freedom of movement. We start with Erin's journey from Division One basketball in Canada to becoming a sought-after strength coach in the endurance world, and why her background shaped a "train the person for what they actually want to do" philosophy. From there we get into the practical stuff every runner and triathlete can use: Why a strength coach is so focused on mobility — and why mobility is not the same as flexibility The three key areas of mobility that anchor everything: ankles, hips, and the thoracic spine (and how a knee problem often starts somewhere else entirely) A simple at-home self-test for your pelvis and hamstrings, and why "tight hamstrings" usually aren't the real problem Why most running injuries happen on the landing — not the push-off — and why this gets worse running downhill What "training age" means, and where beginners should actually start with strength work Why you should evaluate your strength program by how you run, not how you compare to everyone else in the gym How to train effectively at home with minimal equipment — adjustable dumbbells, bands, and a stability ball Why understanding the "why" behind each exercise matters more than mindlessly following a list Staying strong in the final third of a race, when posture and form start to break down Strength, mobility, and quality of life as we age — and why your daily choices today shape your final decade Whether you're training for your first marathon or chasing a personal best, this conversation will change how you think about strength and movement — on the road and in everyday life. 🔗 Find Erin Carson: Website: ecfitstrength.com YouTube: Mobility Monday — new every Monday Instagram: ecfit_strength 🎧 The Aerobic Edge Podcast Hosted by Joost Dekker, founder of Pace Buddies. Helping recreational runners train smarter through aerobic development, movement quality, and injury prevention. If you enjoyed this episode, follow the show, leave a review, and share it with a running friend who could use it. Got a question or topic you'd like covered? Reach out — I'd love to hear from you. PaceBuddies.com
In this episode I sit down with Professor Paul Laursen — sport scientist, co-author of Science and Application of High-Intensity Interval Training , and co-founder of Athletica — to break down the science of endurance in plain language. From mitochondria and fat-burning to HIIT, the neuromuscular system, nutrition, recovery and HRV, we turn the biology of running into practical tools to help you train smarter, recover better, and avoid the classic pitfalls. ABOUT PAUL LAURSEN A sport physiologist from British Columbia, Canada, with a career spanning the Australian Institute of Sport and the New Zealand Olympic program, where he led physiology across two Olympic cycles. He's best known for his work on high-intensity interval training, co-authored the leading textbook on the subject, is co-writing the fifth edition of Lore of Running with Tim Noakes, and co-founded the AI training platform Athletica. WHAT WE COVER How muscles create movement and turn food into energy Mitochondria: why endurance training grows them, and why fat is the clean fuel The heart as a muscle — stroke volume and why running starts to feel easier Why "no pain, no gain" is the number-one endurance mistake Consistency over heroics: the most important session is the next one Building the aerobic base first (Paul's fat-burning study with Stephen Seiler) MAF and low-heart-rate training, with a nod to Phil Maffetone Nutrition as a lever: insulin, whole foods, and the simple PFC rule When to add HIIT, and how it recruits fast-twitch fibres The neuromuscular system and Dr. Marius Bakken's Norwegian Method What adaptation is and when it happens: sleep, recovery and nutrition Reading your body's data: wearables, RPE, feel and HRV Understanding HRV: 7-day vs 60-day averages and overtraining risk KEY TAKEAWAYS Fat is your clean fuel — aerobic training teaches your body to burn it efficiently Patience beats punishment — build the base before adding intensity Recovery is training — prioritise sleep, then whole-food nutrition Listen to the trend, not the day — use HRV to adjust before stress builds LINKS Paul Laursen: https://www.paullaursen.com HIIT Science: https://www.hiitscience.com Athletica: https://www.athletica.ai MENTIONED Science and Application of High-Intensity Interval Training — Laursen & Buchheit Lore of Running (5th edition, with Tim Noakes) The Norwegian Method Applied — Dr. Marius Bakken PACE BUDDIES Website: https://pacebuddies.com Book a free call: https://cal.eu/pacebuddies/freecall Enjoyed this episode? Subscribe to The Aerobic Edge and leave a review — it helps more runners find the show.
In this episode of The Aerobic Edge, coach John Starrett ("The Stable Master") returns for a deep dive into the sub-3 marathon — a magical barrier for many runners. Since 2017, John has coached a staggering 962 runners to sub-3 and 274 to sub-2:30, all online. We unpack what it actually takes to break that barrier and what your training needs to look like to get there. John explains why his approach centers on temporal flow — his own term for fatigue resistance — and why the old story about lactic acid and H ions is outdated. Lactate isn't the enemy but fuel; the skill lies in shuttling and reusing it. We work through his complete system, from pre-super base to the marathon block, and he shares the exact key sessions that reveal whether your sub-3 fitness is right where it needs to be. He also speaks candidly about his own comeback: after five or six years away from running, he's starting from the bottom again with run-walk intervals, with Joost as his coach. An honest look at consistency, progression, and structure — the pillars of his philosophy. In this episode: Why 962 runners hit sub-3: system over isolated workouts Temporal flow & fatigue resistance: the science beyond lactic acid and H ions The key sessions 3-5 weeks out (16/18 miles at marathon pace) that tell you if it's "on" Why John aims for 2:55 fitness to buffer against heat and conditions Race tactics: stay slightly off pace until 32K, then make your move in the final 10K Bridge training: the difference between a sub-4 and a sub-3 runner Disguised marathon pace: endurance spine runs vs. structural runs (80' & 90' tempos) Lactate tickles & blend workouts: safely touching 5K/10K pace without injury A look at his Olympic athlete (18 miles at 5:10/mile) and what it reveals about the system John's own comeback: from zero to pre-super base via run-walk About John Starrett: online marathon coach with a track record in sub-3 and sub-2:30, known for his emphasis on consistency, progression, and structure over "old school" hard training and exhausting VO2max sessions.
Lawrence van Lingen is a sports chiropractor and movement specialist. Described by Triathlete Magazine as the genius of running, he has over 25 years of experience working with world-class athletes including Jan Frodeno, Taylor Knibb, and Flora Duffy.In this episode we talk about why most running injuries keep coming back, what fascia actually is and why it matters, and how your nervous system shapes the way you move. We cover head position, screens and posture, backward walking, the flow rope, skipping, crawling patterns — and why running should feel like freedom, not a checklist of cues.This is one of those conversations that flows naturally between two people who genuinely geek out on the same things — it goes deep and wide, Lawrence thinks out loud, makes connections you don't expect, and follows the thread wherever it leads. I loved every minute of it.What we cover:* Why injury patterns are so hard to break — and the nervous system's role* What fascia is and why it's been overlooked for so long* Why running injury rates haven't improved in 40 years* Screens, posture, and the modern movement crisis* Head position and why it changes everything downstream* The flow rope — what it does and how Lawrence discovered it with Jan Frodeno* Crawling patterns — the foundation before everything else* Backward walking — why Jan Frodeno used it and how to do it* Skipping and the happy hip hack* Why running should be felt, not thoughtLawrence's exercises — watch before you listen:* Crawling patterns: https://www.youtube.com/watch?v=R6X_jt62zc0* Flow rope: https://youtu.be/5QqiDMrMSzs?si=8zQCkiZ6HmIdeAIq* Backward walking: https://www.youtube.com/watch?v=qNcwOix9Uac* Breath: https://www.youtube.com/watch?v=jQQKLLak0bU* Head posture / Ball on Head: https://www.youtube.com/watch?v=QKEXzZSReqsLinks & resources:* Lawrence van Lingen: http://lawrencevanlingen.com* YouTube: Lawrence van Lingen* Instagram: @lawrencevanlingen* Book a free 30-minute coaching call with Joost: https://www.cal.eu/pacebuddies/freecall* Pace Buddies: http://pacebuddies.com
John Starrett is an experienced endurance coach with over 40 years in the sport. He has coached more than 900 runners to a sub-3 hour marathon and has guided male and female athletes to the US Olympic Marathon Trials. He is also known as The Stable Master. This is John's second appearance on The Aerobic Edge. In our first episode we covered aerobic base building and bridge training. In this episode we go deeper into the final piece of the puzzle: the marathon-specific block. John walks through his complete 11-12 week marathon block in detail — from the first long run all the way to race week. We cover why most runners train the wrong paces in a marathon block, why racing a half marathon four weeks out is a bad idea, how to use the lactate shunt session in your taper, and what the key sign is that your athlete is ready to race. John also makes a personal announcement: at 59 years old — after years off from running — he is going to attempt to run a marathon himself, starting from scratch. And Joost is his coach. What we cover: The structure of an 11-12 week marathon-specific block Weekend long runs: how to build from easy pace to full marathon pace Why you should never race a half marathon four weeks out Midweek sessions: the support role in a marathon block The lactate shunt session and why it works 5K sessions in a marathon block — why they do more harm than good Taper structure: the overload principle and the 10-day rule How to handle heat, wind and bad weather during key sessions John's personal marathon attempt — and Joost as his coach Links & resources: Free coaching call with Joost: https://www.cal.eu/pacebuddies/freecall Pace Buddies: pacebuddies.com
Scott Johnston is one of the most respected endurance coaches in the world. As founder of Evoke Endurance and co-author of Training for the Uphill Athlete, he has coached athletes across skiing, mountaineering, trail running and road running. In 2025, both the men's and women's UTMB champions — Tom Evans and Ruth Croft — were coached by Scott. In this episode we dig into the foundation of endurance performance: the aerobic base. Scott explains what zone 2 actually is, why percentage-based calculators don't work, how to find your personal aerobic threshold with a free at-home test, and why most runners are unknowingly training in the wrong zone. We also cover aerobic deficiency syndrome, the vacuum cleaner analogy for lactate, and why consistency beats every magic workout you'll ever find on the internet. If you're a recreational marathon runner who wants to train smarter, this episode is the place to start. What we cover: How Scott went from ski coach to world-class endurance coach What aerobic and anaerobic actually mean Why zone 2 is not a percentage of your max heart rate The heart rate drift test — free, simple, and personal Aerobic deficiency syndrome and how to fix it The vacuum cleaner analogy: lactate as fuel, not waste How long does building a real aerobic base actually take? Why consistency is the only secret that works Links & resources: Evoke Endurance — evokeendurance.com Aerobic Deficiency Syndrome (ADS): https://evokeendurance.com/resources/aerobic-deficiency-syndrome-ads/ Heart rate drift test & aerobic assessment: https://evokeendurance.com/resources/our-latest-thinking-on-aerobic-assessment-for-the-mountain-athlete/ Setting your heart rate zones: https://evokeendurance.com/resources/setting-your-hear-rate-zones/ Book a free coaching call with Joost: https://www.cal.eu/pacebuddies/freecall Pace Buddies — pacebuddies.com
In this episode, Joost sits down again with coach John Starrett to dive into one of the most overlooked phases in endurance training: bridge training . After building a strong aerobic base through the foundation, pre-super base, and super base phases, many runners jump too quickly into race-specific work. Bridge training fills that gap—safely introducing intensity, improving speed, and preparing the body for peak performance without increasing injury risk. This episode breaks down how to structure this critical phase and why it’s essential for long-term progress. What bridge training is and why it matters How to transition safely from base training to faster running The role of shorter recoveries and varied workouts How to improve lactate clearance and utilization Why most runners should avoid traditional 5K-style training How to balance endurance, speed, and injury prevention The importance of individualized coaching and feedback How to use races strategically to boost fitness and reduce injury risk 1. From Base to Performance Bridge training builds on the aerobic and structural gains from the super base phase. The goal is to make runners faster across multiple distances (5K to half marathon) before entering marathon-specific training. 2. Endurance Spine & Structural Runs Endurance Spine Runs: Tempo efforts based on sustainable effort (roughly 90-minute pace) Structural Runs: Longer, slightly slower tempo runs that build durability and reduce injury risk This alternating structure creates both strength and speed progression over a 5-week cycle. 3. Smarter Speed Work Instead of repetitive sessions, bridge training introduces variety: Cut-down workouts (progressing from slower to faster paces) Pyramid sessions Broken tempos Lactate-focused workouts These sessions improve efficiency without overwhelming the body. 4. Lactate as Fuel You’ll learn how specific sessions train the body to reuse lactate as energy , improving endurance and delaying fatigue—key for both shorter races and the marathon. 5. The “B Workout” Principle Workouts should feel controlled—not all-out. If you finish a session feeling like you could do more, you’re training correctly. Constant maximal efforts lead to injury and stagnation. 6. Why Most Runners Train Too Hard Many recreational runners follow elite-style interval sessions (like 8×1000m), which are often too intense and increase injury risk. Bridge training offers a safer, more effective alternative. 7. Racing as a Training Tool Strategically placed races every 6–8 weeks: Provide performance benchmarks Act as high-quality training stimuli Reduce injury risk through built-in taper and recovery Bridge training is where real performance gains start to happen Variety and progression are more important than intensity alone Endurance remains critical—even when focusing on speed Training must be individualized , not copied from templates Consistency and injury prevention always come first In the next interview, Joost and John will break down marathon-specific training —how to convert this fitness into race-day performance. Have questions about your training or want help applying this approach? Connect Joost (Host) Instagram: https://instagram.com/pace.buddies Website: https://pacebuddies.com Book a free 30min discovery call John Starrett Instagram: https://instagram.com/stazzas_stable Website: https://stazzasstable.com/
Most runners assume that logging more miles automatically makes them better fat burners. The science says otherwise. In this episode, Joost sits down with New Zealand-based sports dietitian and researcher Mikki Williden (PhD, public health) to unpack one of the most misunderstood topics in endurance sports: metabolic flexibility. Mikki has a 2:55 marathon PB, has raced the Boston Marathon, the Southern Lakes Ultra, and the Grand to Grand Ultra — and she's spent 15+ years working with athletes on exactly this. What you'll learn: Why diet — not training volume — is the #1 driver of fat oxidation The difference between low-carb and ketogenic for endurance athletes How to time carbohydrates across your training week for better metabolic flexibility What the research by Dr. Prins, Noakes & Kutnick on 10g of carbs/hour means for your race fueling What "brain bonking" actually is — and how a small amount of glucose prevents it Why endurance athletes need more protein than they think (and how to get it in) How to lose body fat without wrecking your training Electrolytes on low-carb: why sodium needs spike and what to do about it Key takeaway: Metabolic flexibility isn't about going keto. It's about shifting your daily diet to train your body to access fat at low intensities — so you can spare carbohydrates for when it really counts. About Mikki Williden: Mikki is a registered sports dietitian and PhD researcher based in New Zealand. She hosts the podcast Mikkipedia, where she interviews researchers and practitioners on nutrition, performance, and metabolic health. Find her at mikkiwilliden.com or on Instagram @mikkiwilliden. Free coaching call: Want to apply these principles to your own marathon training? Book a free call with Joost at cal.eu/pacebuddies/freecall.
Most runners either skip strength training or do it completely wrong. In this episode, Joost breaks down how just 5 to 10 minutes a day makes you a stronger, more durable runner — no gym, no heavy weights. Just a minimalist routine that improves your running economy without sabotaging your recovery. Why heavy lifting can actually slow down your running adaptation What gluteal amnesia is and how to fix it The 5 pillars of the minimal strength routine How to fit it all into your daily schedule — without losing extra time 1. Glute Activation & Myrtl Routine Pick 3 exercises from the Myrtl routine or the bodyweight routine to wake up your glutes before every run. Three sets of eight reps is all it takes. The full Myrtl routine can be done after your run or during TV time. 🎥 Bodyweight Glute Activation – watch here 🎥 Myrtl Routine – watch here 2. Lunge Matrix (before your run, ~3 min) Runners move in one plane — forward. The lunge matrix trains all directions, keeping you strong and injury-free. Start with 3–4 reps per direction and add one rep each week, as long as you have no niggles. 🎥 Lunge Matrix – watch here Note: if you have knee issues, skip this pillar and build back in gradually. 3. Hill Blasts (weekly) 8-second hill sprints with 2:30 walking recovery. Improves your running economy and fires up muscles you've never used before. Some muscle soreness after your first sessions is a good sign — it means it's working. 🎥 Hill Blasts explained – listen to the previous episode 4. Active Isolated Stretching (AIS) (after your run) Not static stretching — assisted stretching using a rope or towel. Genuinely improves your range of motion, which is essential for an efficient stride. Only do this when your muscles are warm, after your run. 🎥 AIS Stretching Routine – watch here 🎥 Calf, Lower Leg & Foot AIS Stretching – watch here 5. Single-Leg Balance While Brushing Your Teeth Stand on one leg with your eyes closed — 10 seconds right, then left. Keep alternating until you're done brushing. No extra time required, but incredibly effective for ankle strength and proprioception. This is the exact exercise physios prescribe after ankle sprains. You don't need to be incredibly strong to run a marathon. You need to be durable and efficient . Your body has to handle 50,000 steps without breaking down — and that comes from awakening the right muscles, not building bigger ones. The question isn't how much you can lift. It's whether your glutes are firing, your pelvis is stable, your hips have full range of motion, and your ankles are strong enough to support an efficient stride. This routine addresses all of that in under 10 minutes a day. 🌐 Full routine with video links: pacebuddies.com 🎥 Bodyweight Glute Activation: youtube.com/watch?v=85B1dfmgxrg 🎥 Myrtl Routine: youtube.com/watch?v=hX7Url8Pz0w 🎥 Lunge Matrix: youtube.com/watch?v=GJo7_MiRLkU 🎥 Hill Blasts (previous episode): youtube.com/watch?v=ezJZjXDAwak 🎥 AIS Stretching: youtube.com/watch?v=R1gk_tHVxn4 🎥 Calf, Lower Leg & Foot AIS: youtube.com/watch?v=LxXLYQcBpWs Injuries or niggles? See a physio. Want to add weights? Work with a personal trainer who understands that your strength routine must support your running — not compete with it. Show Notes – The Minimal Strength Routine for RunnersWhat This Episode Is AboutWhat You'll LearnThe 5 PillarsYour Daily ScheduleMomentWhatBefore your runGlute activation (3 exercises from Myrtl) + Lunge matrix (~5 min)After your runAIS stretching + Myrtl routine (~10 min)Every eveningSingle-leg balance while brushing teeth (0 extra min)WeeklyHill Blasts sessionWhy This WorksLinks & Resources
Most runners shuffle. Short stride, low heel lift, zero power. It's not laziness — it's your glutes being completely switched off. And the frustrating part? Adding more miles or speed work just reinforces the problem. In this episode we go deep on gluteal amnesia, the neuroscience of running mechanics, and the two tools — hill blasts and strides — that will rewire your movement pattern from the ground up. ───────────────────────── WHAT YOU'LL LEARN ───────────────────────── • Why your glutes are the primary engine of your stride — and why most runners never actually use them • What gluteal amnesia is and how hours of daily sitting literally rewires your neural pathways • Why adding speed before fixing your form makes the problem worse, not better • The injury connection: why Achilles issues, calf strains and plantar fasciitis are almost always a glute problem in disguise • Hill blasts: how 8 seconds uphill forces the correct movement pattern and retrains your nervous system • Full technique breakdown: Tall · Relaxed · Piston · Pop — and why each cue works • Strides: how to translate the new pattern to flat, fast running • The ATP-PC energy system and why 2.5 min walking recovery is non-negotiable • The Pre-Super Base phase: what needs to happen before any threshold or marathon-specific training ───────────────────────── TIMESTAMPS ───────────────────────── 00:00 — Cold open: the shuffle on the running path 02:30 — Intro: Form Before Speed 05:00 — The glute as engine: why almost nobody uses them 10:30 — Neuromuscular adaptation: you train a movement, not just fitness 16:00 — Hill blasts: science + full technique breakdown 22:00 — Strides: from hill to flat running 27:00 — Practical takeaway: what to do differently this week 31:00 — Outro + next episode: the minimal strength system ───────────────────────── START THIS WEEK ───────────────────────── Hill blasts — Pick one easy run day. At the end, find a ~5% gradient and do 4 reps. Run hard uphill for 8 seconds. Walk for 2.5 minutes between each rep — no jogging. Technique cues: tall (perpendicular to the slope, not leaning in) · relaxed shoulders · piston arms straight forward and back · pop your heels up under your hips. Add one rep per week until you reach 8. Strides — On a different day (at least 2 days apart): add 5 × 20 sec at 5K effort after an easy run. Walk back to the start between each. You're training the nervous system, not building fitness. Myrtl routine — 5–7 min of hip work after your long run. 12 movements: leg swings, hip circles, donkey kicks, fire hydrants. Search "Myrtl routine running" on YouTube. ───────────────────────── LINKS ───────────────────────── 🌐 Website: pacebuddies.com 📞 Free coaching call: cal.eu/pacebuddies/freecall Not making progress? Book a free 30-min call — no commitment. We look at where you are, what your goal is, and whether coaching is the right fit. ───────────────────────── NEXT EPISODE ───────────────────────── The Minimal Strength System — how 10 minutes a day, done right, gives you 95% of the injury prevention benefit without destroying your recovery. Do runners actually need to lift weights? That episode gives you a very clear answer.
Interview with John Starrett: Coaching Beginners to Olympians — The Stazza System Explained John Starrett has been coaching runners for over 40 years. Since moving online in 2017, he's guided nearly 900 athletes to sub-3 marathons and over 250 to sub-2:30 — including athletes at the US Olympic Trials and the Tokyo Olympics. In this episode, he breaks down the complete Stazza's Stable system from the ground up. What you'll learn: Why 5 runs per week is enough for most sub-3 marathoners The Foundation phase: building the base before any real training begins The Pre-Super Base: hill blasts and aerobic strides to go from hip flexor to glute dominant The Super Base: the 40-50-60 endurance spine runs and the V-shaped valley of death Why one marathon per year beats two every time Timestamps: 00:00 – Intro & John's background01:18 – The numbers: 900 sub-3s, 250 sub-2:30s, Olympic athletes02:03 – Ifa Cook: from 2:46 to the Tokyo Olympics03:00 – How online coaching works04:10 – The Kenya running camp05:33 – Coaching recreational runners: form before fitness07:00 – One marathon per year08:08 – Why 5 runs/week beats Norwegian doubles10:25 – Why most runners plateau11:00 – The Foundation phase13:09 – The Pre-Super Base14:05 – Hill blasts explained18:31 – Aerobic strides progression21:15 – The Super Base24:45 – The V-shaped valley of death28:39 – Results: 30 sec/km improvement in 14 weeks Find John: Website: stazzasstable.comInstagram: @stazzas_stableYouTube: youtube.com/@stazzasstable1965Podcast: The Stablemaster Speaks (Spotify & Apple)
About this episode Most runners skip the one phase that actually builds speed. They go straight into marathon-specific training, do the long runs, hit the intervals — and wonder why they plateau after 8 weeks. The secret? It's called the Super Base . A 4-month training block that builds durability, raises your lactate ceiling, and makes your body ready to handle real speed work without breaking. In this episode, I break down exactly how it works. [00:00] – Intro: What is the Super Base? [01:15] – Why building a base matters (the glass analogy) [03:00] – Who needs the Super Base? [04:00] – The 3 key sessions explained [04:45] – Midweek workout: threshold progression (weeks 1-4) [06:30] – The V-shaped valley explained (weeks 5-11) [08:45] – Climbing back up (weeks 12-17) [10:00] – The endurance spine run (40-50-60 progression) [11:30] – Hill blasts: why 8 seconds changes everything [12:30] – How to schedule your week + the 48-hour rule [13:30] – Why pacing discipline matters [14:15] – Outro & CTA The glass analogy: Your training capacity is a glass. Base building makes it bigger. Threshold progression: 20 min → 40 min @ threshold in 4 weeks The V-shaped valley: Weeks 5-11 go down in rep length, up in speed. Weeks 12-17 build back up with faster paces. Endurance spine: 30 min warmup + 40/50/60 min @ tempo + 30 min cooldown. Repeat every 3 weeks with faster pace. Hill blasts: 8-second hill sprints to activate glutes and improve stride efficiency The 48-hour rule: Never do a midweek workout and a long run within 48 hours. Protect your key sessions. I'm Joost, running coach at Pacebuddies. This podcast is for runners who are tired of cookie-cutter plans and training hard without getting faster. No copy-paste schedules. Just honest, no-nonsense conversations about what actually works — whether you're training for your first 5K or your tenth marathon. New episodes every two weeks. The Super Base works — but only if you get the pacing right. If you want someone to look at your numbers, adjust your weeks, and keep you accountable: → pacebuddies.com/ Book a free 30-minute call. No pressure. Just a conversation about where you are and where you want to go.
Most runners follow training plans that were never written for them. Plans that don't know they slept badly, have work stress, or just feel off. And when those plans don't work? They blame themselves. In this episode, we break down why generic plans fail, what the "no cut-and-paste" rule actually means, and how to adjust your training — not every 12 weeks, but every single week. No fluff. No generic advice. Just honest coaching. Why "push through" is usually bad advice The SRA cycle — and why its timing is different for everyone How sleep, stress, and nutrition change your training week A SWOT analysis for runners (Strengths, Weaknesses, Opportunities, Threats) Three practical levers to adjust any workout How to save your week when life gets in the way I'm Joost, running coach at Pacebuddies. This podcast is for runners who are tired of cookie-cutter plans and training hard without getting faster. No copy-paste schedules. Just honest, no-nonsense conversations about what actually works — whether you're training for your first 5K or your tenth marathon. New episodes every two weeks. Stop guessing. Start progressing. → pacebuddies.com 1-on-1 coaching. No standard plans. Just smarter training, built around your life, your goals, and your body. Know a runner who needs to hear this? Share the episode — helps them, helps me. @pace.buddies on Instagram / Strava /
Show Notes – The Aerobic Edge Episode: Stop Training Too Hard (The SRA Cycle) Most runners think improvement happens while they're running. It doesn't. It happens after — when you recover, adapt, and come back stronger. In this episode, we break down why "harder is better" is keeping you stuck, how the SRA cycle actually works, and why recovery isn't passive — it's when you get faster. No fluff. No generic advice. Just honest coaching. I'm Joost, running coach at Pacebuddies. This podcast is for runners who are tired of cookie-cutter plans and training hard without getting faster. No copy-paste schedules. Just honest, no-nonsense conversations about what actually works — whether you're training for your first 5K or your tenth marathon. New episodes every two weeks. Stop guessing. Start progressing. → pacebuddies.com 1-on-1 coaching. No standard plans. Just smarter training, built around your life, your goals, and your body. Know a runner who needs to hear this? Share the episode — helps them, helps me. @pace.buddies on Instagram / Strava
