Host:

• Coach Donald: Coach Donald, M.Ed Exercise Science, Owner of Global Human Performance
• Coach Tim: MBA, CPT, PES, FNS

Summary:

Coach Donald & Coach Tim scratch the surface of endurance training, and discuss the physiological adaptations as well as different types of training stimulus. The coaches touch on heart rate zone models, high-intensity interval training and biological responses to jogging, running and sprinting.

Key Discussion Points:

• Coaching Moments:

1. Cross-country season update
2. Great Race recap

• Deep Dive:

1. Physiological adaptations to increased running volume
2. Heart rate zone training
3. Stimulus/training adaptation to different types of running workouts
4. High-intensity interval training

• Webinar Pitch, Outro & Feedback

Noteworthy Moments/Quotes:

• 1:45 - The coaches introduce the topic of conversation, and lay the groundwork for the discussion.
• 3:15 - Coach Tim talks about his personal journey with distance running.
• 7:34 - The coaches talk about their recent Coaching Moments, and chat about their cross-country season highlights.
• 14:15 - Addressing common assumptions and misconceptions in distance running and training.
• 17:28 - Coach Donald’s leg falls asleep, and he shares a funny anecdote about it.
• 18:30 - The coaches chat about the fact that more isn’t always better, but that more can be effective and how to properly condition to be able to effectively absorb more mileage.
• 19:50 - A discussion on the physiological changes and adaptations to running.
• 28:05 - Coach Tim unpacks heart rate zone training, and explores the nuances to the prevailing five-zone model.
• 33:53 - The coaches explore LSD runs, tempo runs, lactate threshold and Vo2 max.
• 38:48 - Coach Donald dives deep into lactic acid, lactate, pyruvate, acidosis and oxidative capacity.
• 45:15 - Exploring high-intensity training as it relates to recovery needs, and highlighting density, volume and intensity as well as the “talk test.”
• 52:04 - The coaches ask for listener feedback, get slightly distracted, pitch the webinar and then sign off.

Resources Mentioned:

• Webinar: https://ghperformance.com/webinar/
• Website: https://ghperformance.com/
• https://doi.org/10.1002/j.2040-4603.2011.tb00346.x
• https://pubmed.ncbi.nlm.nih.gov/17099248/

Actionable Takeaways:

• Run easy most of the time and run fast some of the time, but never do all your workouts at the same pace!
• When increasing training volume, focus on frequency first, duration second and intensity third.
• Heart rate zone training is a useful way to approach things, but is much more nuanced than it seems on the surface.
• Support the podcast by downloading Coach Donald’s Strength Training for Runners webinar!

Next Episode Teaser:

In Season 2: Episode 3, Coach Donald geeks out about the physiology of sprint training while Coach Tim just tries to keep up and apply the principles to the world of distance running.