The Fast and Free Podcast

In this episode of the  @FastAndFreePodcast , I sit down with masters runner Henry Walker after a huge performance at the Boston Marathon, where he ran 2:57 and hit the qualifying standard for the Abbott World Masters Championships.We break down how Henry approached Boston without a watch after it died at the start line, and how years of experience, effort-based training, and race discipline allowed him to stay completely in control. No splits. No pace checks. Just execution.Henry’s Boston performance is the result of doing the simple things consistently, making better decisions over time, and trusting the process instead of chasing numbers.Happy Training!⸻Relevant Links🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨https://www.runfastandfree.com/free-tools⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️https://marathon-readiness-quiz.scoreapp.comGet Coached by Brant Stachelhttps://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel:https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Get my Book, “Fast and Free”, on  @amazon :https://a.co/d/00twBZ6d⸻Follow Brant Stachel Fast & Free Performance Coachinghttps://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQhttps://www.instagram.com/fastandfreecoachinghttps://www.instagram.com/brant_stachelhttps://www.tiktok.com/@BrantStachelhttps://www.strava.com/athletes/12318637https://www.facebook.com/FastandFreeWithBranthttps://www.twitter.com/BrantStachelhttps://www.LinkedIn.com/Brant-Stachelhttps://www.reddit.com/user/BrantStachel/Visit My Website: http://runfastandfree.comComing Soon, Substack: https://www.substack.com/@fastandfree

Today I wanted to break down why pushing your easy days into that “kinda hard” grey zone is where progress dies. It’s the most common mistake I see across my clients at every level, and it sabotages a runner's ability to actually improve.I dove into what “easy” actually means (and why most runners get it wrong), why your brain keeps pulling you to go faster, and how the best runners in the world are doing the opposite. Backed by studies, the data is becoming more and more clear: faster athletes aren’t doing more intensity… they’re doing more easy running, and they’re doing it slower.I also walk through the physiology behind how easy running builds your aerobic system, improves durability, and sets you up to actually perform on the days that matter. Plus, a real example from a recent Boston build where simply slowing down easy runs helped an athlete drop from 3:08 to 2:56.I know it's a bit of a paradox, but trust me it’s real: the easier you run on your easy days, the faster you’ll be when it counts.Happy Training!⸻Relevant Links🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨https://www.runfastandfree.com/free-tools⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️https://marathon-readiness-quiz.scoreapp.comGet Your First Month of Coaching with Brant for just $20https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel:https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Get my Book “Fast and Free” on  @amazon :https://a.co/d/00twBZ6dLearn More about  @teamrunrun :https://teamrunrun.com/Fuel Your Training with  @fuelgoods  (AFFILIATE LINK):https://fuelgoods.com/?ref=Brant

HOW?!?! Breaking 2 hours in the marathon used to feel impossible. Then Sunday happened… and we got to witness not once, but TWICE!I'm still in shock.⸻Relevant Links🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨https://www.runfastandfree.com/free-tools⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️https://marathon-readiness-quiz.scoreapp.comGet Your First Month of Coaching with Brant for just $20https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel:https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Get my Book “Fast and Free” on  @amazon : https://a.co/d/00twBZ6d⸻Follow Brant Stachel & Fast & Free Performance Coachinghttps://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQhttps://www.youtube.com/@FastAndFreePodcasthttps://www.youtube.com/@FastAndFreePodcastClipshttps://www.instagram.com/brant_stachelhttps://www.instagram.com/fastandfreecoachinghttps://www.tiktok.com/@BrantStachelhttps://www.strava.com/athletes/12318637https://www.facebook.com/FastandFreeWithBranthttps://www.twitter.com/BrantStachelhttps://www.LinkedIn.com/Brant-Stachelhttps://www.reddit.com/user/BrantStachel/Visit My Website: http://runfastandfree.comComing Soon, Substack: https://www.substack.com/@fastandfree

Runners can spend years trying to force progress without ever really addressing the thing that keeps setting them back. They train hard, race hard, deal with the same injuries, the same anxiety, the same frustration, and quietly start wondering whether they’ve already hit their ceiling. In this episode of the ‪Fast And Free Podcast‬, I sit down with Sophia Rodriguez after a huge half-marathon breakthrough that was years in the making. We talk about the long road that led to this performance, including early struggles with recovery, repeated setbacks, race anxiety, and the challenge of trying to rebuild in a way that was actually sustainable. This wasn’t just a good race. It was the result of years of learning how to train smarter, manage load better, and finally give her body and mind the support they needed. We get into what changed over the last two training blocks, why this half-marathon build felt different, and how small practical shifts made a massive difference on race day. Sophia talks about improving her sleep leading into the race, how better consistency in training changed her confidence, and what it felt like to finally have a performance that matched the work she had been putting in. We also break down the race itself, from the pre-race chaos and traffic stress to the moment she realized she was going to pull off the result she had been chasing for years. This episode also goes deeper than the race result. We talk about her background in the military, how difficult it was to balance service, unpredictable training demands, and her own running goals, and why finally having more control over her schedule helped unlock progress. Sophia also shares how race anxiety shaped her relationship with running for years, how mental health support became part of the process, and why running works best when it stays connected to joy rather than turning into another source of pressure. We also spend time on something a lot of runners will relate to: the value of community. Sophia talks about going from years of running alone to finding real support through run clubs, how that changed her relationship with the sport, and why the right environment can make a massive difference in both performance and happiness. There’s a lot in here about accountability, structure, injury prevention, and learning how to stop making every run carry the weight of your entire identity. Happy Training!

Yasso 800s have become one of the most popular “predictors” in marathon training. Clean, simple, easy to follow… buuuuuuuut in most cases... completely misleading.➡️ Sign Up For My Newsletter: https://brantstachel.activehosted.com/f/30⸻Relevant Links🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨https://www.runfastandfree.com/free-tools⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️https://marathon-readiness-quiz.scoreapp.comGet Your First Month of Coaching with Brant for just $20https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Get my Book “Fast and Free” on Amazon :https://a.co/d/00twBZ6dLearn More about  @teamrunrun :https://teamrunrun.com/Fuel Your Training with  @fuelgoods  (AFFILIATE LINK): https://fuelgoods.com/?ref=Brant⸻Follow Brant Stachel & Fast & Free Performance Coachinghttps://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQhttps://www.instagram.com/brant_stachelhttps://www.tiktok.com/@BrantStachelhttps://www.strava.com/athletes/12318637https://www.facebook.com/FastandFreeWithBranthttps://www.twitter.com/BrantStachelhttps://www.LinkedIn.com/Brant-Stachelhttps://www.reddit.com/user/BrantStachel/Visit My Website: http://runfastandfree.com

In this episode of the Fast and Free Podcast, I sit down with Jess Donohue to talk about her return to high-level marathoning and the breakthrough performance that followed. After years of battling injuries, stepping away from the sport, and rebuilding her relationship with running from the ground up, Jess has gone from simply wanting to run healthy again to qualifying for the Olympic Trials and dropping a massive personal best of 2:34:40 at  @McKirdyTrained . We get into how that comeback actually happened, what it took to rebuild confidence after years of setbacks, and why this version of her as an athlete is stronger than the one that came before.This conversation goes well beyond splits and race results. Jess opens up about her experience in the NCAA system, the physical and mental toll that came with disordered eating and chronic injury, and what finally allowed her to break that cycle. We talk about identity, the danger of tying self-worth entirely to running, and why learning that there was more to her than the sport ended up being one of the biggest reasons she was able to return to it in a healthy way.We also get into the practical side of what has helped her make this jump in the marathon. That includes higher mileage, better recovery, consistent strength work, weekly physical therapy, better fueling, and a more mature long-term approach to training. Jess shares why the marathon ended up being a better fit for her than the intensity-heavy structure of college racing, how she learned to stop chasing more for the sake of more, and why the less glamorous parts of training are often the ones that move performance forward the most.Happy Training!⸻Relevant LinksGet coached by Brant Stachelhttps://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Get coached by Jess Donohuehttps://tinyurl.com/3zwswzceGet my Book, “Fast and Free”:https://a.co/d/00twBZ6d⸻Follow Brant Stachel Fast & Free Performance Coachinghttps://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQhttps://www.instagram.com/fastandfreecoachinghttps://www.instagram.com/brant_stachelhttps://www.tiktok.com/@BrantStachelVisit My Website: http://runfastandfree.com⸻Follow Jess Donohuehttps://www.instagram.com/jess.emily.donohue/https://www.tiktok.com/@jess.emily.donohuehttps://www.strava.com/athletes/15254503

I’ve always believed that the time vs mileage debate creates waaaaay more confusion than it should. Runners are constantly asking whether they should run for 60 minutes or 10 miles, what elites are doing, and why every training plan seems to pick one without ever explaining the reasoning behind it.What a lot of runners don’t realize is that these two approaches can create completely different training stress, even when they look identical on paper. In this video, I wanted to break down what’s actually happening when you train by time versus distance, from the physiological side, how your body responds to metabolic stress and fatigue, to the psychological side, including pace pressure, overtraining tendencies, and the obsession with hitting arbitrary numbers.I also walk through why time-based training has become more prominent in modern systems, how it better accounts for terrain, fatigue, and real-world conditions, and where mileage-based training still has a place. From there, I give you a practical framework for structuring your training blocks, including when to use time, when to use mileage, and how to combine both into a hybrid approach that actually makes sense for your goals, your schedule, and how you train.This is the same approach I use with athletes across all levels, from first-time marathoners to high-performance runners, to remove guesswork, reduce unnecessary stress, and build training that’s consistent, adaptable, and sustainable. If you’ve ever felt pressure to hit certain numbers or questioned whether you’re structuring your runs the right way, this should give you clarity.Happy Training!DISCLAIMER: I'm in the middle of home renos right now, my apologies for some of the background noises in this video!⸻Relevant Links🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨https://www.runfastandfree.com/free-tools⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️https://marathon-readiness-quiz.scoreapp.comGet coached by Brant Stachelhttps://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Get my Book, “Fast and Free”:https://a.co/d/00twBZ6d⸻Follow Brant Stachel Fast & Free Performance Coachinghttps://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQhttps://www.youtube.com/@FastAndFreePodcastClipshttps://www.instagram.com/fastandfreecoachinghttps://www.instagram.com/brant_stachelhttps://www.tiktok.com/@BrantStachelVisit My Website: http://runfastandfree.com⸻

In my years of coaching runners, I've found that many tend to think that the taper is when things should start feeling easy. However, in reality, it’s when everything starts to feel wrong. Your legs feel heavy, your fitness suddenly feels VERY questionable, small aches feel like catastrophic injuries, and your confidence starts to spiral right before race day.What I wish these runners would realize is that this is not a sign that something is going wrong. It’s a predictable physiological and neurological response to reducing training load after weeks or months of consistent stress. In this video, I wanted to break down what’s actually happening during the taper, from glycogen supercompensation and neuromuscular restoration to immune system recovery, and why these adaptations are essential for peak race performance.I also walk through what I call “taper madness,” the psychological side of the taper that almost every runner experiences but very few understand. We get into why your brain starts scanning for problems, why your routine disruption creates anxiety, and how to reframe those thoughts so you don’t sabotage your race before it even starts. From there, I outline a practical taper structure, how to reduce volume while maintaining intensity, and the key behaviours during race week that actually impact performance, including sleep, nutrition, movement, and managing your mental environment.This is the same framework I use with athletes across all levels to help them arrive at the start line confident, prepared, and ready to execute. If you’ve ever felt worse during your taper than you did in peak training, you’re not alone. You’re right on track.Happy Training!⸻Relevant Links🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨https://www.runfastandfree.com/free-tools⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️https://marathon-readiness-quiz.scoreapp.comGet coached by Brant Stachelhttps://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Get my Book, “Fast and Free”:https://a.co/d/00twBZ6d⸻Follow Brant Stachel Fast & Free Performance Coachinghttps://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQhttps://www.youtube.com/@FastAndFreePodcastClipshttps://www.instagram.com/fastandfreecoachinghttps://www.instagram.com/brant_stachelhttps://www.tiktok.com/@BrantStachelhttps://www.strava.com/athletes/12318637Visit My Website: http://runfastandfree.com

In this episode of the Fast and Free Podcast, I sit down with Jessica Hadley after her breakthrough performance at the Tokyo Marathon, where she ran a 3:20 at 42 years old and set a new personal best. We talk through what changed in her training, how she worked through the belief that she may never PR again, and why this build felt different from the ones that came before it. This is a conversation about performance, but it is also a conversation about identity, confidence, and learning how to stop letting fear dictate your ceiling. We also get into the practical side of what helped move things forward: higher mileage, better recovery, double-threshold sessions, improved fueling, and shifting away from obsessing over exact pace targets in workouts. Jess shares how she stopped spiralling after off days, how she learned to trust effort over the watch, and why that mindset shift helped unlock a completely different level of racing. We also talk about the reality of racing majors, the complications she had navigating chronic pancreatitis while in Tokyo, and the mental resilience it took to still step to the line and execute. If you’re a master's runner, a marathoner questioning whether your best is still ahead of you, or someone who tends to tie too much self-worth to training splits and race results, this episode should hit home. There’s a lot in here about performance, but even more about how runners grow when they stop placing limits on themselves. Happy Training! ⸻ Relevant Links 🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨 https://www.runfastandfree.com/free-tools ⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.com Get coached by Brant Stachel https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ Get coached by Jessica Hadley https://teamrunrun.com/coach/jessica-hadley-detroit-running-coach/ ⸻ Follow Brant Stachel Fast & Free Performance Coaching https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ https://www.instagram.com/fastandfreecoaching https://www.instagram.com/brant_stachel https://www.tiktok.com/@BrantStachel https://www.strava.com/athletes/12318637 Visit My Website: http://runfastandfree.com Follow Jessica Hadley https://www.instagram.com/jessbug1122/ https://www.linkedin.com/in/jessica-hadley-15776b25 https://www.strava.com/athletes/22447135

When I started the YouTube channel, I figured I’d be talking into a camera and maybe a few of my athletes would watch. Instead, I've been blessed to have runners from all over YouTube almost daily send in in a wide range of thoughtful, specific, and genuinely phenomenal questions, so I wanted to use this this channel hitting 2500 subscribers as a chance to give something backA big part of this channel is trying to cut through the noise and give runners useful, grounded information they can actually apply. So whether you’re training for your first marathon, trying to understand your easy days better, figuring out how to structure your training across a season, or just curious how I think through coaching decisions in real time, this one should give you a pretty good look at that.➡️ Watch my “Running: Explained” Series: https://www.youtube.com/playlist?list=PLXSHy1fG_CEMUOxJD_2cYeSJZmUIdIDro⸻Relevant Links🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨https://www.runfastandfree.com/free-tools⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️https://marathon-readiness-quiz.scoreapp.comGet coached by Brant Stachelhttps://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel:https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Get my Book, “Fast and Free”:https://a.co/d/00twBZ6dLearn More about Team RunRun:https://teamrunrun.com/Fuel Your Training (Affiliate Link):https://fuelgoods.com/?ref=Brant⸻Follow Brant Stachel | Fast & Free Performance Coachinghttps://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQhttps://www.instagram.com/fastandfreecoachinghttps://www.instagram.com/brant_stachelhttps://www.tiktok.com/@BrantStachelhttps://www.strava.com/athletes/12318637https://www.facebook.com/FastandFreeWithBranthttps://www.twitter.com/BrantStachelhttps://www.LinkedIn.com/Brant-StachelVisit My Website: http://runfastandfree.com

A 2:09:24 marathon. Solo. On a looped course. Off a treadmill-heavy build. Yup. He did that. In this episode of the Fast & Free Podcast, Brant and Elaina sit down with Thomas Nobbs less than 24 hours after running 2:09:24 at the McKirdy Micro OTQ, becoming the 4th fastest marathon ever run by a Canadian. What makes this performance even more wild is that this was in no way shape or form the plan. Thomas came in targeting something closer to 2:11…, and within a few miles, that plan was gone. We break down how the record-setting race actually unfolded in real timef from the early pacing decisions, to managing effort completely alone, to the moment it became clear this was going to be something special. We also dive into the build behind it: a largely treadmill-based winter, subtle but important changes in training, and how stacking marathon cycles led to a massive jump from 2:12 to 2:09 in just a few months. Beyond the performance, this is a conversation about what it actually takes to reach this level of training without sponsorship, balancing work and coaching, trusting the process over years, and understanding that breakthroughs like this aren’t random… they’re built. Happy Training! ⸻ Relevant Links Get coached by Brant Stachel: https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ Get coached by Elaina Raponi: https://teamrunrun.com/coach/elaina-raponi-kingston-ontario-running-coach/ Get coached by Thomas Nobbs: https://teamrunrun.com/coach/tom-nobbs-ottawa-running-coach/ ⸻ About the Fast & Free Podcast The Fast & Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each episode, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—talks with athletes and coaches about training smarter, thinking clearly under pressure, and building sustainable performance over time. ⸻ Follow Fast & Free Coaching http://instagram.com/fastandfreecoaching http://youtube.com/FastandFreeCoaching https://www.tiktok.com/@brantstachel Website: http://runfastandfree.com Follow Elaina Raponi http://www.instagram.com/elainaraponi Strava: https://www.strava.com/athletes/59776119 Website: http://runfastandfree.com Follow Thomas Nobbs https://www.instagram.com/nobbs.not.knobs/ https://www.threads.com/coach.nobbs/ https://www.strava.com/athletes/28521910

Most runners are leaving progress on the table without realizing it by underutilizing cross-training. If you’re constantly dealing with injuries, struggling to increase your mileage, or feeling stuck despite consistent effort, it’s likely not your effort that’s the issue; it’s how you’re structuring your training load.There’s been a lot of noise lately around cross-training (and a lot of it coming from people chasing clicks and conversions in their Shopify store more than results and athlete safety), so I wanted to break this down properly. In this video, I explain how cross-training can dramatically increase your aerobic development without the added mechanical stress of running, how I used it to run 2:46 in the Mississauga Marathon in 2022 while hitting lifetime bests across multiple distances, and why this approach is becoming more common at both the elite and age group level.I also walk through how to actually implement cross-training into your week—whether you’re injury-prone, trying to safely increase volume, or coming back from time off. We’ll cover why low-intensity cross-training is often more valuable than high-intensity, how to stack training hours without breaking down, and why this might be one of the most underused tools for long-term endurance development.⸻Relevant Links🚨 FREE TOOLS I CREATED RUNNERS 🚨 https://www.runfastandfree.com/free-tools⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.comGet coached by Brant Stachelhttps://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Get my Book, "Fast and Free":https://a.co/d/00twBZ6dLearn More about Team RunRun: https://teamrunrun.com/Fuel Your Training (Affiliate Link): https://fuelgoods.com/?ref=Brant⸻Follow Brant Stachel Fast & Free Performance Coachinghttps://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQhttps://www.instagram.com/fastandfreecoachinghttps://www.tiktok.com/@BrantStachelhttps://www.strava.com/athletes/12318637Visit Our Website: http://runfastandfree.com

Most beginner marathoners are sabotaging their race before training even begins by choosing a goal pace that has nothing to do with their current fitness. If you’ve picked a time because it sounded good, matched someone else’s result, or felt like the “right” number, there’s a good chance every run in your build is being anchored to the wrong pace. That leads to workouts that feel too hard, easy runs that aren’t actually easy, inconsistent training, and ultimately a race day that doesn’t reflect your true ability.There’s been a lot of conversation around marathon pace on this channel, but I wanted to approach this specifically for beginners and first-time marathoners who don’t have a clear reference point yet. In this video, I break down what marathon pace actually is (and why it’s not a goal), how to calculate it using real performance data instead of guesswork, and how to use tools like VDOT, RPE, heart rate, and the talk test to triangulate your correct pace. We also cover how to build that pace into your training properly so it becomes automatic by race day.⸻Relevant Links🚨 FREE CALCULATOR AND CARB GUIDE I CREATED RUNNERS 🚨 https://www.runfastandfree.com/free-tools⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.comGet coached by Brant Stachelhttps://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Get my Book, "Fast and Free":https://a.co/d/00twBZ6dLearn More about Team RunRun: https://teamrunrun.com/Fuel Your Training (Affiliate Link): https://fuelgoods.com/?ref=Brant⸻Follow Brant Stachel Fast & Free Performance Coachinghttps://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQhttps://www.instagram.com/fastandfreecoachinghttps://www.tiktok.com/@BrantStachelhttps://www.strava.com/athletes/12318637https://www.facebook.com/FastandFreeWithBranthttps://www.twitter.com/BrantStachelhttps://www.LinkedIn.com/Brant-StachelVisit Our Website: http://runfastandfree.com

Most runners are sabotaging their progress without realizing it by running their easy runs too fast. If you feel constantly fatigued, stuck in a cycle of bad workouts, struggling to hit your paces, or plateauing in your race performances, your easy day pace is likely the problem. There has been a lot of conversation in the running community (and specifically the comment section of my videos haha) regarding Easy Runs, so I wanted to approach the topic again from a different angle than I have in past videos and break down why your easy runs should feel EMBARRASSINGLY slow, how running too hard on recovery days limits aerobic development, and why this mistake is one of the biggest reasons runners fail to improve in the 5K, 10K, half marathon, and marathon. I hope I can clarify for you how elite runners approach easy runs (hint: I can almost guarantee it's slower than yours), why Zone 2 training and low intensity running are critical for endurance performance, and how slowing down improves consistency, reduces injury risk, and allows you to accumulate more weekly mileage without burnout. ⸻Relevant Links🚨 FREE TOOLS I CREATED RUNNERS 🚨 https://www.runfastandfree.com/free-tools⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.comGet coached by Brant Stachelhttps://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Get my Book, "Fast and Free":https://a.co/d/00twBZ6dLearn More about Team RunRun: https://teamrunrun.com/Fuel Your Training (Affiliate Link): https://fuelgoods.com/?ref=Brant⸻Follow Brant Stachel Fast & Free Performance Coachinghttps://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQhttps://www.instagram.com/fastandfreecoachinghttps://www.tiktok.com/@BrantStachelhttps://www.strava.com/athletes/12318637https://www.facebook.com/FastandFreeWithBranthttps://www.twitter.com/BrantStachelhttps://www.LinkedIn.com/Brant-StachelVisit Our Website: http://runfastandfree.com

Most runners are told that VO2 Max is the ultimate predictor of performance. But a recent meta-analysis led by Dominique Hansen challenges that idea and the results potentially flip traditional run training advice on its head.Today I wanted to take a deeper look at what this research actually means for your training, and why focusing on threshold and not VO2 max, is what actually drives real performance on race day. The study looked at how athletes respond to different training prescriptions and found that threshold-based training consistently outperformed percentage-based models built around heart rate and VO2 max.If you’re training for a marathon, chasing a Boston Qualifier, or trying to improve your running performance, this is a shift in thinking that can change how you train for the next 5–10 years, not just your next race.Study referenced in this video: https://pubmed.ncbi.nlm.nih.gov/40613962/⸻Relevant Links🚨TAKE THE MARATHON READINESS QUIZ NOW🚨https://marathon-readiness-quiz.scoreapp.comGet coached by Brant Stachel: https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Get my Book, Fast and Free!https://a.co/d/00twBZ6dLearn More about Team RunRun: https://teamrunrun.com/Fuel your training: https://fuelgoods.com/?ref=Brant⸻Follow Fast & Free Coachinghttp://instagram.com/fastandfreecoachinghttp://youtube.com/FastandFreeCoachinghttps://www.tiktok.com/@brantstachelWebsite: http://runfastandfree.com⸻Listen to the Fast and Free Podcast on Your Favourite Podcast Platform:Spotify: https://open.spotify.com/show/2jI6TBvBPYihSf9FhQFZAvApple Podcasts: https://podcasts.apple.com/us/podcast/the-fast-and-free-podcast/id1867807916

Most runners think pace is the instruction. If the watch says 9 minute pace, they try to run 9 minute pace no matter what the conditions are. The problem is your body doesn’t adapt to pace. It adapts to effort. Heat, fatigue, sleep, terrain and stress can all change the pace that corresponds to the same physiological stimulus. TAKE THE MARATHON READINESS QUIZ NOW:https://marathon-readiness-quiz.scoreapp.comIn this video I wanted to break down Rate of Perceived Exertion (RPE), how elite runners actually structure their training, and why chasing numbers on your watch might be actually sabotaging your progress.I cover how to calibrate RPE using breathing cues, how to stop turning recovery runs into moderate workouts, and how to use effort, pace and heart rate together instead of blindly trusting one metric. If you’re training for a marathon, half marathon, or just trying to improve your running without burning out, understanding RPE will completely change how you approach your easy runs, tempo runs and race pacing.Happy Training!Watch my "Running: Explained" Series: https://www.youtube.com/playlist?list=PLXSHy1fG_CEMUOxJD_2cYeSJZmUIdIDro⸻Relevant LinksGet coached by Brant Stachel: https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Get my Book!https://a.co/d/00twBZ6dLearn More about Team RunRun: https://teamrunrun.com/Fuel your training: https://fuelgoods.com/?ref=BrantFREE TOOLS FOR RUNNERS:https://www.runfastandfree.com/free-tools⸻Follow Fast & Free CoachingInstagram: @fastandfreecoachingYouTube: @FastandFreeCoachingWebsite: http://runfastandfree.com

Most marathon races aren’t ruined by a lack of fitness. They’re ruined by small mistakes that compound over 26.2 miles.TAKE THE MARATHON READINESS QUIZ NOW:https://marathon-readiness-quiz.scoreapp.comCARB GUIDE:https://www.runfastandfree.com/free-toolsIn this video, I wanted to share 26 marathon tips that I've collected over the last 15 years and coaching more than 1,500 runners, including 150 athletes to Boston Qualifiers.These tips (for both beginners and elites!) focus on the practical details that make the biggest difference on race day. From trusting your taper and managing race morning logistics to pacing strategy, fuelling, mindset, and handling the brutal final 10K; I wanted walk through the things that I've seen consistently separate breakthrough performances from races that fall apart at mile 20.If you’re preparing for your first marathon, chasing a personal best, or aiming for a Boston Qualifier, understanding these race day fundamentals can help you execute the race you trained for.Happy Training!⸻Relevant LinksGet coached by Brant Stachel: https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Get my Book!https://a.co/d/00twBZ6dLearn More about Team RunRun: https://teamrunrun.com/Fuel your training: https://fuelgoods.com/?ref=Brant⸻Follow Fast & Free CoachingInstagram: @fastandfreecoachingYouTube: @FastandFreeCoachingWebsite: http://runfastandfree.com⸻Listen to the Fast and Free Podcast on Your Favourite Podcast Platform:Spotify: https://open.spotify.com/show/2jI6TBvBPYihSf9FhQFZAvApple Podcasts: https://podcasts.apple.com/us/podcast/the-fast-and-free-podcast/id1867807916

MARATHON Readiness Quiz:https://marathon-readiness-quiz.scoreapp.comMarathon Carb and Fuelling Guide:https://www.runfastandfree.com/free-tools⸻In this video, I wanted to give my take on the debate surrounding Keto (high-fat) vs high-carb diets for marathon training from a competitive performance perspective.Yes, fat adaptation is trending (something always is 🙄). But what actually happens when you test it at marathon pace?I approached this topic from all angles while giving fat adaptation a fair shake. Starting with the physiology and why carbohydrate and fat aren’t interchangeable at race intensity, how glycogen depletion actually happens, and why running economy changes when fuel availability shifts. From there, we look at the most rigorous research ever conducted on this topic: the Supernova studies led by Louise Burke at the Australian Institute of Sport. Before finally breaking down the applied side of the debate: practical marathon fuelling strategies, carbohydrate intake per hour, glucose-to-fructose ratios, gut training, and what I’ve observed over 15 years coaching more than 1,500 runners preparing for everything from Boston qualifiers to international competition.If you’ve ever hit the wall late in a marathon, questioned whether cutting carbs might make you more efficient, or wondered how to fuel properly for marathon pace, this video should hopefully give you a clearer framework for thinking about performance at competitive intensity.Happy Training!⸻Relevant LinksOriginal Supernova Study:https://pmc.ncbi.nlm.nih.gov/articles/PMC5407976/Get my book, Fast and Free:https://a.co/d/00twBZ6dGet coached by Brant Stachel: https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Learn More about Team RunRun: https://teamrunrun.com/Fuel your training: https://fuelgoods.com/?ref=Brant⸻About MeI’m Brant Stachel — former National Team running coach, Registered Psychotherapist, and Mental Performance Coach. I work with runners across all levels, helping them train smarter, pace races properly, and perform when it counts.⸻Follow Fast & Free CoachingInstagram: www.instagram.com/fastandfreecoaching/YouTube: @FastandFreeCoachingWebsite: http://runfastandfree.comSubstack: https://fastandfree.substack.com/TikTok: https://www.tiktok.com/@brantstachel

Let us know if you've qualified for the Boston Marathon before in the comments ⬇️⬇️ In this episode of the Fast & Free Podcast, Brant sits down with Victor Yang—fresh off a 3:19 Boston Qualifier. Victor shares how shifting away from “more miles, more suffering” and into restraint + precision changed everything: capping long runs, staying patient early, ignoring the chaos of packs and pacers, and using simple rules like “hold it until 23” to make the last 10K feel controlled instead of desperate. They talk through the psychological side of it too—why being 10–15 seconds off pace early can be the smartest move you make all day, and how confidence builds when you stop trying to “win” the first half. The conversation moves beyond splits and pacing charts. Victor talks about being a serial entrepreneur, what it means to “fail for a living,” and why that mindset mirrors chasing a Boston Qualifier. Brant and Victor dig into coaching beyond spreadsheets, how high-touch communication, internal calibration (“how are you feeling?”), and how sustainable training blocks lead to real confidence for runners. They also look ahead to Western States 100 and why marathon precision might be the edge you need when the terrain changes. If you’re chasing a breakthrough, this one will challenge how you think about effort, patience, and what it really takes to level up ⸻ Relevant Links Get coached by Brant Stachel: https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01 Get my Book! https://a.co/d/00twBZ6d Learn More about Team RunRun: https://teamrunrun.com/ Fuel your training: https://fuelgoods.com/?ref=Brant TAKE THE MARATHON READINESS QUIZ NOW: https://marathon-readiness-quiz.scoreapp.com ⸻ About the Fast & Free Podcast The Fast & Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each episode, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—talks with athletes and coaches about training smarter, thinking clearly under pressure, and building sustainable performance over time. ⸻ Follow Fast & Free Coaching Instagram: @fastandfreecoaching YouTube: @FastandFreeCoaching Website: http://runfastandfree.com ⸻ Listen to this Episode on Your Favourite Podcast Platform: Spotify: https://open.spotify.com/show/2jI6TBvBPYihSf9FhQFZAv Apple Podcasts: https://podcasts.apple.com/us/podcast/the-fast-and-free-podcast/id1867807916

If you’ve ever thought:“What if I can’t hold this pace?”“What if I’m not cut out for this?”“What if I miss one run and lose everything?”You’re not weak or broken. You’re anxious.Recently  @RunnersWorld  reached out to me to ask about how anxiety shows up in everyday runners and the way repetitive negative thought loops can slowly shape your training, your pacing, and your confidence.ARTICLE LINK: https://www.runnersworld.com/runners-stories/a70392750/running-longer-helped-me-manage-anxiety/In this video, I wanted to expand on that conversation, break down the mental side of running that I feel seldom gets talked about and the practical guidance I give my athletes in my clinical practice. If you’ve been burning out, skipping runs after one missed workout, or feeling like your own head is your biggest obstacle, I hope this video can bring you some clarity.Drop a comment with the mental struggle you deal with most in training. And I know this is a deviation from my normal coaching heavy content so please let me know if you want more videos on mental performance side of training. Happy training!⸻Relevant LinksMy Book: "Fast and Free"https://a.co/d/03PkqFjMWorksheets:https://runfastandfree.com/free-toolsTake My Marathon Readiness Quiz!https://marathon-readiness-quiz.scoreapp.com/Learn more about Team RunRunhttps://teamrunrun.com/Fuel your traininghttps://fuelgoods.com/?ref=BrantRunner's Worldhttps://www.runnersworld.com/⸻About MeI’m Brant Stachel — former National Team running coach, Registered Psychotherapist, and Mental Performance Coach. I work with runners across all levels, helping them train smarter, pace races properly, and perform when it counts.⸻Follow Fast & Free CoachingInstagram: www.instagram.com/fastandfreecoaching/YouTube: @FastandFreeCoachingWebsite: http://runfastandfree.comSubstack: https://fastandfree.substack.com/TikTok: https://www.tiktok.com/@brantstachelSpotify: https://open.spotify.com/show/3wjUW16BdxVb3pQlCthbbl?si=eJSWlHwZSriallSU6Qfa3gApple Podcasts: https://podcasts.apple.com/ca/podcast/the-fast-and-free-podcast/id1837059190

Fast and Free Performance Coaching's FREE Tools: https://www.runfastandfree.com/free-toolsFREE Marathon Readiness Quiz: https://marathon-readiness-quiz.scoreapp.com/Get Coached by Brant Stachel:https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Get Brant Stachel's Book - "Fast and Free: Mindset Training for Endurance Athletes":https://a.co/d/023AYIUv⸻After coaching 1500 runners over the last 15 years, I decided I wanted build the tools I wish I had when I started my journey in running. In this video, I’m sharing five free tools that I personally use every day when I coach my athletes. They’re practical, science-backed, and built to remove guesswork from your training whether you’re grinding through winter miles, chasing a PR, or just trying to show up more confidently on race day.No courses links. No paywalls. No fluff. My hope with this YouTube channel is to give as much back to the sport that has given me so much. And as always, please drop any questions you may have in the comments. I do my absolute best to all of answer them and it's honestly been the best part of this whole YouTube journey! Relevant LinksLearn more about Team RunRunhttps://teamrunrun.com/Fuel your traininghttps://fuelgoods.com/?ref=Brant⸻About MeI’m Brant Stachel — former National Team running coach, Registered Psychotherapist, and Mental Performance Coach. I work with runners across all levels, helping them train smarter, pace races properly, and perform when it counts.⸻Follow Fast & Free CoachingInstagram: www.instagram.com/fastandfreecoaching/YouTube: @FastandFreeCoachingWebsite: http://runfastandfree.comSubstack: https://fastandfree.substack.com/TikTok: https://www.tiktok.com/@brantstachelSpotify: https://open.spotify.com/show/3wjUW16BdxVb3pQlCthbbl?si=eJSWlHwZSriallSU6Qfa3gApple Podcasts: https://podcasts.apple.com/ca/podcast/the-fast-and-free-podcast/id1837059190

Higher mileage as a runner might not just make you fitter (in the traditional sense), but it might just be the reason you’re still strong when everyone else is falling apart late on race day. TAKE THE MARATHON READINESS QUIZ NOW:https://marathon-readiness-quiz.scoreapp.comIn this video, I wanted to break down a new study examining whether higher lifetime and seasonal mileage helps runners maintain running economy under prolonged fatigue. Not just VO₂ max. Not just top-end speed. But efficiency when tired.Ie. What we runners often refer to as "durability".I wanted to explain the differences from my perspective as a coach between fitness and durability, why many runners don’t slow down because they “lack fitness” but because their economy deteriorates, and how consistent mileage compounds over months and years to reinforce mechanics, tissue tolerance, and energy return. We also talk about why easy miles matter more than most runners think, how high-level athletes structure volume across seasons, and why durability is often the missing link between strong training and strong racing.If you’ve ever struggled to close a race after a "good" build, felt like your form collapses late, or wondered why your training performances don’t always convert to race day, this video will hopefully help you rethink how volume fits into your long-term development!⸻Relevant LinksStudy: https://pubmed.ncbi.nlm.nih.gov/40878015/Get coached by Brant Stachelhttps://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Learn more about Team RunRunhttps://teamrunrun.com/Fuel your traininghttps://fuelgoods.com/?ref=BrantFree Run Toolshttps://www.runfastandfree.com/free-tools⸻About MeI’m Brant Stachel — former National Team running coach, Registered Psychotherapist, and Mental Performance Coach. I work with runners across all levels, helping them train smarter, pace races properly, and perform when it counts.⸻Follow Fast & Free CoachingInstagram: @fastandfreecoachingYouTube: @FastandFreeCoachingWebsite: http://runfastandfree.comLinkedIn: https://linkedin.com/in/brant-stachelSubstack: https://fastandfree.substack.com/TikTok: https://www.tiktok.com/@brantstachel

Are your easy runs actually helping your marathon build, or are they just adding fatigue without actually moving the needle?Runners often obsess over Easy Pace more than almost anything else in training. Zone 1, Zone 2, heartrate caps, pace calculators, RPE charts etc. But most training plans never explain what those zones actually represent, where the lines blur, or why overthinking easy running can very easily erode your consistency and confidence. That confusion often leads to second-guessing workouts that were honestly probably just fine in the first place.TRAINING FOR A MARATHON? TAKE THE MARATHON READINESS QUIZ NOW:https://marathon-readiness-quiz.scoreapp.comIn this video, I wanted to clean up the idea of easy runs, steady runs, recovery runs, heart rate zones, and pace so you can stop letting your watch dictate the session. I explain why there is no hard biological line between Zone 1 and Zone 2, why zones are classifications rather than laws, and how misinterpreting them can cost you long-term progress.I also break down the two buckets most easy running falls into: aerobic-building runs and true recovery runs. The goal shifts between those two, and if you don’t understand that shift, you end up applying the wrong standard to the wrong day. That’s where most runners get stuck.You’ll hear how I approach this with everyone from first-time marathoners to athletes running 2:12, how training phase changes what “easy” should look like, and why context always matters more than arbitrary numbers. I explain how I triangulate pace, heart rate, and RPE instead of treating any one metric as a commandment, and how you can start developing that same autonomy in your own training.Lastly, I wanted to address the bigger issue underneath all of this: the need to feel like we’re doing it perfectly right now. Easy running works because of consistency over months, not because you nailed 72 percent instead of 75 percent on a single day. Physiology responds to stimulus, not impatience.If you’ve been following this training structure series, this builds on my previous videos covering base phases, tempo work, marathon pace, interval training, and so much more. You can view those here:https://www.youtube.com/playlist?list=PLXSHy1fG_CEMAvRjFYGkwSYDHcEwn4T6X⸻Relevant LinksGet coached by Brant Stachelhttps://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Learn more about Team RunRunhttps://teamrunrun.com/Fuel your traininghttps://fuelgoods.com/?ref=BrantFree Run Toolshttps://www.runfastandfree.com/free-tools⸻About MeI’m Brant Stachel — former National Team running coach, Registered Psychotherapist, and Mental Performance Coach. I work with runners across all levels, helping them train smarter, pace races properly, and perform when it counts.⸻Follow Fast & Free CoachingInstagram: @fastandfreecoachingYouTube: @FastandFreeCoachingWebsite: http://runfastandfree.com

In this episode of the Fast & Free Podcast, Brant sits down with Dakotah Popehn (Lindwurm), current Puma-sponsored professional, two-time Grandma’s Marathon champion, Team USA Olympian, and long-time member of Minnesota Distance Elite, to talk about what it actually takes to grow into a world-class marathoner over time. Rather than treating marathoning like a simple equation of workouts-to-results, Dakotah breaks down the real skill: restraint. They dig into why “crushing training” can be a trap, how athletes quietly leave their race in long runs and key sessions, and what it looks like to consistently stack solid blocks without chasing perfection. With the Boston Marathon on the horizon, Dakotah shares how she’s approaching a course that rewards feel and decision-making more than pace charts. Using power as a governor, building durability, and making smarter trade-offs so she can arrive ready to compete, not cooked. The conversation also widens out into the mindset side of high performance: the strange reality that even major breakthroughs can feel fleeting, the constant pull to chase the next standard, and how elite athletes manage comparison in an era where everyone’s training is public. Along the way, Dakotah reflects on the less-glamorous parts of her path—earning her way forward step by step—and why she values the “working class” culture of her group. They close with the coaching layer too: why she started coaching during COVID, what she gets out of helping everyday runners chase big goals, and how being in someone’s corner through disappointment can matter as much as celebrating their best days. Drop your best tips for the Boston Marathon in the comments ⸻ Relevant Links Get coached by Brant Stachel: https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01 Learn More about Team RunRun: https://teamrunrun.com/ Fuel your training: https://fuelgoods.com/?ref=Brant ⸻ About the Fast & Free Podcast The Fast & Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each episode, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—talks with athletes and coaches about training smarter, thinking clearly under pressure, and building sustainable performance over time. ⸻ Follow Dakotah: Instagram: @dakotahlindwurm Team RunRun: https://teamrunrun.com/coach/dakotah-popehn-minneapolis-running-coach/ Strava: https://www.strava.com/pros/26341222 Follow Fast & Free Coaching Instagram: @fastandfreecoaching YouTube: @FastandFreeCoaching Website: http://runfastandfree.com

Continuous tempo or cruise intervals: which one actually builds your threshold better? Runners throw these terms around constantly, but most training plans never explain the structural differences between them, why they create different physiological stress, or when one makes more sense than the other. That confusion often leads to workouts that miss the mark entirely.TAKE THE MARATHON READINESS QUIZ NOW:https://marathon-readiness-quiz.scoreapp.comIn this video, I wanted to break down the difference between Continuous Tempo and Cruise Intervals (often times referred to as "broken tempo" or "threshold repeats"), explain what each method is targeting, and show you how to decide which approach fits your current training cycle.I also explain how I use both methods inside a 14-day structure with my athletes. You’ll see when I prefer Cruise Intervals, when I introduce longer continuous tempos, and how to alternate them strategically.Lastly, I wanted to touch on the most common mistakes I see runners make, if you’ve ever finished a tempo session wondering whether you actually hit the right stimulus, this will help you clean that up.Let's be clear, both approaches work. The key to utilizing them effectively is understanding when and why you use them so your tempo training actually drives adaptation instead of just creating fatigue.If you’ve been following this training structure series, this builds on my previous videos covering easy pace, tempo pace, marathon pace, and interval work! You can view those here: https://www.youtube.com/playlist?list=PLXSHy1fG_CEMAvRjFYGkwSYDHcEwn4T6XIf this helps clarify your training, subscribe and let me know what race you’re building toward in the comments ⬇️⬇️⬇️⸻Relevant LinksGet coached by Brant Stachelhttps://teamrunrun.com/coach/brant-st...Learn more about Team RunRunhttps://teamrunrun.com/Fuel your traininghttps://fuelgoods.com/?ref=BrantFree Run Toolshttps://www.runfastandfree.com/free-t...⸻About MeI’m Brant Stachel — former National Team running coach, Registered Psychotherapist, and Mental Performance Coach. I work with runners across all levels, helping them train smarter, pace races properly, and perform when it counts.⸻Follow Fast & Free CoachingInstagram: @fastandfreecoachingYouTube: @FastandFreeCoachingWebsite: http://runfastandfree.comChapters00:00 - Understanding Tempo Runs: Continuous vs. Cruise Intervals09:30 - Physiological Insights: How Each Method Affects Performance18:26 - Practical Applications: When to Use Each Method

In this mini audio episode of the Fast & Free Podcast, Brant breaks down the Norwegian double threshold method—one of the most discussed and most frequently misapplied training systems in modern distance running. While often presented as a shortcut to elite fitness, Brant explains why copying this approach blindly is one of the fastest ways for runners to stagnate, get injured, or drift into chronic “gray-zone” training.The episode traces where double threshold training actually comes from, how it was originally intended to function, and why restraint—not intensity—is the defining feature most runners miss. Brant explains how the system has evolved from its early research roots to more recent updates, why elite training models don’t translate cleanly to most athletes, and how chasing numbers without context undermines the very adaptations the method is designed to produce.Rather than offering a copy-and-paste plan, this conversation focuses on understanding principles: when double threshold work makes sense, how it can be scaled responsibly, and when it’s simply the wrong tool for the job. If you’ve felt pressure to adopt the Norwegian method because “everyone is doing it,” or tried it only to feel worse instead of fitter, this episode provides the clarity and context needed to make smarter, more individualized training decisions.⸻Relevant LinksTake the Marathon Readiness Quiz:https://marathon-readiness-quiz.scoreapp.com/Get coached by Brant Stachel:https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel:https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Learn More about Team RunRun:https://teamrunrun.com/Fuel your training:https://fuelgoods.com/?ref=Brant⸻About the Fast & Free PodcastThe Fast & Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each episode, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—shares practical insights designed to help athletes train smarter, think clearly under pressure, and build sustainable performance over time.⸻Follow Fast & Free CoachingInstagram: @fastandfreecoachingYouTube: @FastandFreeCoachingWebsite: http://runfastandfree.com

In this mini audio episode of the Fast & Free Podcast, Brant breaks down marathon pace—what it actually represents, how it should feel in training, and why it often feels radically different late in the race. While runners are frequently told to “run marathon pace,” far fewer are taught how to identify it accurately or apply it appropriately within a training cycle.The episode explores where marathon pace sits physiologically, how it relates to easy running and tempo work, and why context matters more than any single number on a watch. Brant explains how marathon pace is determined in practice using race data, perceived effort, heart rate trends, and long-run feedback, and why marathon pace in training should often feel easier and more controlled than runners expect.This conversation also covers common pacing mistakes that cost runners time on race day, how to adjust marathon pace for heat, cold, hills, and accumulated fatigue, and when marathon pace work should be introduced within a build. Brant emphasizes the importance of fueling during marathon pace sessions and shares example workouts used with athletes ranging from first-time marathoners to sub-elite competitors. Whether you’ve gone out too fast, hit the wall, or felt strong in training but underdelivered on race day, this episode offers a clear framework for approaching marathon pace with confidence and restraint.⸻Relevant LinksGet coached by Brant Stachel:https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel:https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Learn More about Team RunRun:https://teamrunrun.com/Fuel your training:https://fuelgoods.com/?ref=Brant⸻About the Fast & Free PodcastThe Fast & Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each episode, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—shares practical insights designed to help athletes train smarter, think clearly under pressure, and build sustainable performance over time.⸻Follow Fast & Free CoachingInstagram: @fastandfreecoachingYouTube: @FastandFreeCoachingWebsite: http://runfastandfree.com

In this mini audio episode of the Fast & Free Podcast, Brant outlines a clear, principle-driven framework for training toward your best marathon—whether you’re preparing for your first or refining your approach after previous attempts. Rather than prescribing a rigid, one-size-fits-all plan, the focus is on understanding the why behind marathon training decisions so athletes can adapt intelligently as fitness, experience, and life demands evolve.The episode walks through how to determine readiness for marathon training, how long a build should realistically last, and how to decide how many days per week to run based on durability rather than ambition. Brant breaks down how to structure long runs without relying on repeated 20-mile efforts, how to pace training using effort, heart rate, and pace together, and why restraint—not hero workouts—is what allows fitness to accumulate safely over time.This conversation also addresses fueling strategy, avoiding the late-race “wall,” and how to sanity-check marathon pace before race day to prevent costly pacing errors. Designed to cut through noise and overcomplication, this episode provides a practical roadmap for marathon training that prioritizes clarity, consistency, and long-term engagement with the sport—without hype, shortcuts, or unnecessary risk.⸻Relevant LinksGet coached by Brant Stachel:https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel:https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Learn More about Team RunRun:https://teamrunrun.com/Fuel your training:https://fuelgoods.com/?ref=Brant⸻About the Fast & Free PodcastThe Fast & Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each episode, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—shares practical insights designed to help athletes train smarter, think clearly under pressure, and build sustainable performance over time.⸻Follow Fast & Free CoachingInstagram: @fastandfreecoachingYouTube: @FastandFreeCoachingWebsite: http://runfastandfree.com

In this mini audio episode of the Fast & Free Podcast, Brant breaks down one of the most commonly misunderstood areas of run training: interval and repetition work. While most runners are told to “do their intervals,” far fewer understand what those sessions are actually training—or how easily they can be misapplied.The episode unpacks Jack Daniels’ Interval Pace (I-Pace) and Repetition Pace (R-Pace), clarifying the distinct physiological purposes behind each. Brant explains how interval workouts are designed to raise your aerobic ceiling by targeting VO₂ max, while repetition work improves running economy, mechanics, and efficiency without excessive metabolic cost. He also addresses why confusing these two systems—or pushing them too hard—often leads to burnout, stagnation, or chronic fatigue rather than progress.This conversation provides practical, plug-and-play guidance for structuring interval and rep workouts within a balanced training week, emphasizing restraint, clarity of intent, and respect for recovery. Whether you’re newer to structured training or an experienced runner plateauing despite hard work, this episode offers a clear framework for using intensity as a tool—not a liability—in long-term performance development.⸻Relevant LinksGet coached by Brant Stachel:https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel:https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Learn More about Team RunRun:https://teamrunrun.com/Fuel your training:https://fuelgoods.com/?ref=Brant⸻About the Fast & Free PodcastThe Fast & Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each episode, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—talks with athletes and coaches about training smarter, thinking clearly under pressure, and building sustainable performance over time.⸻Follow Fast & Free CoachingInstagram: @fastandfreecoachingYouTube: @FastandFreeCoachingWebsite: http://runfastandfree.comIf you want, I can also create a single-paragraph ultra-short version specifically tuned for Spotify’s preview field without losing the substance.

In this mini audio episode Brant breaks down one of the most misunderstood components of endurance training: tempo work. Drawing from both exercise physiology and real-world coaching experience, he unpacks what tempo training is actually targeting, why it matters, and how it fits into long-term performance development.The episode explores the science behind Jack Daniels’ T-Pace and the Norwegian double-threshold model, clarifying what’s happening at LT1 and LT2 and why so many runners misapply tempo sessions. Brant walks through common mistakes that sabotage progress—running too hard, misunderstanding effort, or treating tempo as a generic “comfortably hard” zone—and explains how to find true tempo effort using a triangulation of pace, heart rate, and perceived exertion, without relying on lactate testing.This episode also outlines practical tempo workouts tailored to 10K, half marathon, and marathon training, with an emphasis on consistency, restraint, and respecting the purpose of each session. Whether you’re a recreational runner looking to train more intelligently or an athlete chasing long-term goals like a Boston qualifier, this conversation provides a clear, durable framework for using tempo training as a tool—not a trap.⸻Relevant LinksGet coached by Brant Stachel:https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel:https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Learn More about Team RunRun:https://teamrunrun.com/Fuel your training:https://fuelgoods.com/?ref=Brant⸻About the Fast & Free PodcastThe Fast & Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each episode, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—talks with athletes and coaches about training smarter, thinking clearly under pressure, and building sustainable performance over time.⸻Follow Fast & Free CoachingInstagram: @fastandfreecoachingYouTube: @FastandFreeCoachingWebsite: http://runfastandfree.com

In this mini audio episode of the Fast & Free Podcast, Brant Stachel breaks down one of the most misunderstood—and most important—elements of endurance training: easy running. Brant walks through the physiological role of easy running, including aerobic development, capillary density, and mitochondrial growth, while addressing common mistakes that hold runners back—especially the tendency to run easy days too hard. He outlines practical ways to identify the correct easy pace using heart rate, RPE, and context, and explains why consistency at truly easy intensities is what allows harder sessions to actually work.⸻Relevant LinksGet coached by Brant Stachel: https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Learn More about Team RunRun: https://teamrunrun.com/Fuel your training: https://fuelgoods.com/?ref=Brant⸻About the Fast & Free PodcastThe Fast & Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each episode, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—talks with athletes and coaches about training smarter, thinking clearly under pressure, and building sustainable performance over time.⸻Follow Fast & Free CoachingInstagram: @fastandfreecoachingYouTube: @FastandFreeCoachingWebsite: http://runfastandfree.com

In this episode of the Fast & Free Podcast, Brant sits down with Dr. Landon Galloway to unpack a Houston Marathon build that resulted in a 3:05 personal best—and the complicated emotions that come with progress falling just short of a long-term goal. Together, they explore how experienced runners navigate the tension between outcome and process, how to assess a race honestly without spiralling, and why maturity in sport often means knowing when not to immediately return to the marathon well.The conversation dives into what it looks like to balance ambition with perspective, especially when chasing an arbitrary but deeply motivating barrier like sub-3. Landon shares insights on training within a strong run community while working with an online coach, managing high-volume training alongside family and work travel, and why having a full life outside of running actually makes sustained progress possible. Brant breaks down the reasoning behind pivoting away from another immediate marathon build and instead targeting shorter races to raise top-end speed and close long-term gaps.This episode is a thoughtful reflection on consistency, patience, and long-term development—highlighting why not every breakthrough comes from doing more, but often from doing something different. Whether you’re a marathoner stuck just outside a major goal, a coach guiding athletes through disappointment, or someone trying to keep sport meaningful alongside real life, this conversation offers a grounded framework for moving forward with clarity and intent.⸻Relevant LinksGet coached by Brant Stachel: https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01Learn More about Team RunRun: https://teamrunrun.com/Fuel your training: https://fuelgoods.com/?ref=Brant⸻About the Fast & Free PodcastThe Fast & Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each episode, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—talks with athletes and coaches about training smarter, thinking clearly under pressure, and building sustainable performance over time.⸻Follow Fast & Free CoachingInstagram: @fastandfreecoachingYouTube: @FastandFreeCoachingWebsite: http://runfastandfree.com

In this episode of the Fast and Free Podcast, you'll discover how to handle setbacks with resilience, why adaptability is the key to high performance, and the mental frameworks that keep elite athletes moving forward despite adversity. Brant takes a step outside the marathon world to sit down with Team Canada Flag Football player Clara Beaudoin, who shares powerful insights into managing anxiety with action as an athlete, the importance of mental awareness, and how to cultivate confidence through consistency and self-belief. Her story highlights the significance of enjoying the process, staying connected to your purpose, and the unexpected growth that comes with facing uncertainty. We break down the habits and mindsets that distinguish high performers from the rest, emphasizing the value of multi-sport development, mental resilience, and goal-minded clarity. Whether you're an aspiring athlete, coach, or simply driven by personal growth, you'll learn practical strategies to stay motivated, embrace change, and push past your limits—all while keeping joy at the core of your journey. Most people see Flag Football as just a fun side sport to it's older sibling Tackle Football, but for Clara, it's been a journey of perseverance, adaptability, and relentless pursuit of excellence. From growing up in a world without flag football to becoming one of Canada's top players and eyeing the 2028 Olympics, her story is a masterclass in overcoming mental and physical challenges while constantly evolving. --- Relevant Links Get coached by Brant Stachel – https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Mental Performance Coaching with Brant Stachel:calendly.com/cepadminteam/15-minute-intake-call-cloneLearn More about Team RunRun: https://teamrunrun.com Fuel your training:https://fuelgoods.com/?ref=Brant --- About the Fast & Free Podcast The Fast & Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—talks with athletes and coaches about training smarter, thinking clearly under pressure, and building sustainable performance over time. -- Follow Fast & Free Coaching: Instagram: @fastandfreecoaching YouTube: @FastandFreeCoaching Website: http://runfastandfree.com-- Follow Along With Clara's Journey: Instagram: @clarabeaudoin.ath

In this episode of the Fast & Free Podcast, Brant Stachel sits down with marathoner Kassie Harris just days after the Houston Marathon—where she dropped a massive 12-minute PR and beat her Boston Qualifying time by eight minutes.Kassie takes us through her long arc with the marathon: starting back in 2012, burning out after a quick run of races, then returning a decade later only to get derailed by recurring lower-leg injuries and “stock plan” training that pushed too much volume and intensity at the wrong time.From there, the conversation gets practical. They break down what changed in this build: slower, smarter progression, using cycling to build aerobic volume without breaking the body, fuelling properly, and focusing on durability instead of chasing flashy workouts. Kassie also shares what it felt like to execute a true negative split—letting the 3:30 pace group go early, then reeling them in late when most runners are hanging on for dear life.This one’s for anyone stuck in the injury loop, frustrated by plateaus, or convinced the answer is always “more.” Kassie’s takeaway is simple: it’s not more—it’s the right work, for you, done consistently.Relevant LinksGet coached by Brant Stachel – https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/Learn more about Team RunRun – https://teamrunrun.com/Fuel your training – https://fuelgoods.com/?ref=BrantAbout the Fast & Free PodcastThe Fast & Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—talks with athletes and coaches about training smarter, thinking clearly under pressure, and building sustainable performance over time.Follow Fast & Free Coaching:Instagram: @fastandfreecoachingYouTube: @FastandFreeCoachingWebsite: http://runfastandfree.comFollow Kassie Harris:Instagram: @KatieIsRunningEpisode Chapters00:00 – Kassie’s Houston Marathon PR (12 minutes)02:09 – From 2012 burnout to returning 10 years later05:18 – Why stock plans weren’t working (and what changed)09:14 – Managing recurring lower-leg injuries + building with cross-training13:15 – The “big workout” that confirmed fitness16:50 – Easy running, durability, and the fuelling upgrade22:56 – Race week: weather window, nerves, and visualisation26:21 – Pacing strategy: starting controlled and negative splitting33:11 – The moment she knew it was a special day37:31 – Long-term goals, patience, and “gap closing”39:24 – Advice for runners stuck in injuries/plateaus47:09 – What it felt like to finally hit the standard

In this episode of the Fast & Free Podcast, Brant Stachel sits down with endurance athlete and coach Corey Turnbull to talk about late starts, hard lessons, and what actually matters in long-term development.
Corey shares how he found running later in life as a way to manage anxiety, and how the running community became a place of real connection and support. From memorable races to costly training mistakes, he reflects on the experiences that shaped his approach to both racing and coaching.They dig into why runners often underestimate their fitness, the role of patience and adaptability—especially for busy athletes—and why easy runs are not optional, even when they feel “too easy.” Corey also breaks down his coaching philosophy, centred on honesty, consistency, and understanding the individual behind the training plan.
This conversation is for runners who feel behind, doubt their progress, or are trying to balance ambition with real life. It’s a reminder that improvement isn’t about doing more—it’s about doing the right things, consistently.
Relevant Links
Get Coached by Corey Turnbull: https://teamrunrun.com/coach/corey-turnbull-ottawa-running-coach/
Get coached by Brant Stachel – https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/
Learn more about Team RunRun – https://teamrunrun.com (https://teamrunrun.com/)
Fuel your training – https://fuelgoods.com/?ref=Brant
About the Fast & Free Podcast
The Fast & Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—talks with athletes and coaches about training smarter, thinking clearly under pressure, and building sustainable performance over time.
Follow Fast & Free Coaching:
Instagram: @fastandfreecoaching
YouTube: @FastandFreeCoaching
Website: http://runfastandfree.com
Chapters
00:00 – Introduction to Corey Turnbull
03:27 – Finding Running Later in Life
11:18 – Memorable Races & Mental Strength
20:26 – The Boston Marathon Experience
26:34 – Lessons Learned From Racing
32:40 – Coaching Philosophy & Athlete Development
36:14 – Adapting Training to Real Life
39:10 – Fitness Myths, Easy Runs, and Honesty in Training