What Actually Gets You From Good to Fast: The Real Levers for Running Performance

This one is for the woman who is already running. Not the beginner. The woman who has been training consistently for a year or two, finishing races, feeling like there's more in the tank — and not sure how to access it.In this episode Poppy shares her own running journey from a 1:50 half marathon where she walked the last three miles, to a 1:37 and then a 1:35 — and what actually changed between those times. Spoiler: it wasn't more sessions, harder training, or a magic supplement.Covers: why adding more runs stops working at the intermediate stage and what to do instead · the 80/20 training distribution and what easy actually means in practice · the ego problem with interval sessions and why hitting all your reps at 80% beats blowing up at 110% · why your 6pm interval session depends on what you ate at lunch · the numbers behind carbohydrate fuelling (30-60g per hour, plus the elite female study that found 120g per hour as optimal) · why a pre-sleep snack matters more in a heavy training block than most women realise · and the five questions to ask yourself before your next half marathon block.Plus, the full details on Fuel Her Fire 2.0. A 12-week progressive half marathon programme with built-in RPE and pace calculators, phase-specific nutrition, and bi-weekly check-ins.📩 DM HALF to @poppy.nfc on Instagram or comment below after listening.