Ultra running training schedule Part 1, 5k,10k, Half Marathon, & Marathon with AI

Ultra running training schedule Part 1, 5k,10k, Half Marathon, & Marathon with AI

Beginner 5K Training Plan (8 Weeks) Week 1: Run/Walk 20 min (3x), Walk 30 min (2x) Week 2: Run/Walk 25 min (3x), Walk 30 min (2x) Week 3: Run 15-20 min continuous (3x), Walk/Cross-train (2x) Week 4: Run 20-25 min (3x), Walk/Cross-train (2x) Week 5: Run 25 min (2x), Long Run 30 min (1x) Week 6: Run 30 min (2x), Long Run 35 min (1x) Week 7: Run 30 min (2x), Long Run 40 min (1x) Week 8: Easy Runs + 5K Race/Time TrialRest at least 1-2 days per week. Advanced 5K Training Plan (8 Weeks) Week 1: Intervals, Tempo, Easy Run, Long Run (25-30 mi total) Week 2: 6x800m Intervals, Tempo Run, Long Run (28-32 mi) Week 3: 8x400m Intervals, Tempo Run, Long Run (30-35 mi) Week 4: Recovery Week (25-28 mi) Week 5: 5x1000m Intervals, Tempo Run, Long Run (32-38 mi) Week 6: 10x400m Intervals, Tempo Run, Long Run (35-40 mi) Week 7: Race-Specific Workouts, Reduced Volume (28-32 mi) Week 8: Taper + 5K RaceInclude strength training 2x weekly and 1-2 recovery days. Beginner 10K Training Plan (8 Weeks) Week 1: Mon Rest, Tue Run/Walk 20 min, Wed Walk 30 min, Thu Run/Walk 20 min, Fri Rest, SatRun/Walk 25 min, Sun Walk 30 min. Week 2: Tue 25 min run/walk, Thu 25 min run/walk, Sat 30 min run/walk. Easy walking on otherdays. Week 3: Tue 2 miles easy, Thu 2 miles easy, Sat 3 miles long run. Week 4: Tue 2 miles, Thu 2.5 miles, Sat 4 miles long run. Week 5: Tue 3 miles, Thu 3 miles, Sat 5 miles long run. Week 6: Tue 3 miles, Thu 3 miles with pickups, Sat 5.5 miles long run. Week 7: Tue 3 miles, Thu 2 miles easy, Sat 6 mile long run. Week 8: Two short easy runs, then 10K race or time trial. Advanced 10K Training Plan (8 Weeks) Week 1: 5x800m intervals, tempo run, long run 8 miles. Week 2: 6x800m intervals, 4-mile tempo, long run 9 miles. Week 3: 8x400m intervals, hill workout, long run 10 miles. Week 4: Recovery week with reduced mileage. Week 5: 5x1000m intervals, tempo run, long run 10 miles. Week 6: 10x400m intervals, threshold workout, long run 11 miles. Week 7: Race pace workouts and reduced volume. Week 8: Taper and race week. Beginner Half Marathon Plan (12 Weeks) Weeks 1-2: Long runs 4 and 5 miles. Weeks 3-4: Long runs 6 and 7 miles. Weeks 5-6: Long runs 8 and 9 miles. Weeks 7-8: Long runs 10 and 8 miles (recovery week). Weeks 9-10: Long runs 11 and 12 miles. Week 11: Long run 8 miles. Week 12: Race week with reduced mileage and half marathon race Advanced Half Marathon Plan (12 Weeks) Build mileage from 35 to 55 miles per week.Include weekly intervals, tempo runs, and long runs.Long runs progress from 8 to 15 miles.Every fourth week is a recovery week.Final two weeks include a taper before race day. Beginner Marathon Plan (18 Weeks) Long runs progress: 6, 8, 10, 12, 14, 16, 18, and 20 miles.Run 4 days per week with 1 long run.Include recovery weeks every 3-4 weeks. Final 3 weeks are taper weeks before the marathon. Advanced Marathon Plan (18 Weeks) Mileage builds from 50 to 70 miles per week.Weekly speed workout, marathon pace workout, and long run.Long runs progress up to 22 miles. Recovery week every fourth week. Three-week taper before marathon. https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ runningmileschd@gmail.com

Ultra running Turning ultra running into life practices with AI

Top Takeaways From This Episode 1. Consistency beats motivation Motivation comes and goes. Long-term growth comes from building habits and showing up even when you don’t feel like it. 2. Learn to be comfortable being uncomfortable Ultrarunning teaches how to handle suffering, setbacks, fatigue, and difficult moments — skills that carry into work, family, and life. 3. Patience creates long-term success Big goals are achieved one step at a time. Progress compounds over weeks, months, and years. 4. Break overwhelming challenges into smaller pieces You don’t run 100 miles all at once. You get to the next aid station. Life works the same way. 5. Discipline creates freedom Training consistently builds confidence. Confidence creates opportunity. 6. Mental toughness is built, not born Hard training teaches you that limits are often farther away than you think. 7. The process matters more than the outcome Growth happens during the work — not just crossing the finish line. 8. Your identity shapes your actions When running becomes part of who you are, healthy choices become easier. 9. Failure and setbacks are part of growth Bad races, missed goals, and hard days teach lessons success sometimes cannot. 10. Ultrarunning becomes a practice for life The lessons learned on the trail or road can improve leadership, relationships, career growth, and personal development. Closing Thought: "The person you become training for the race matters more than the race itself." https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ runningmileschd@gmail.com

Ultra Running Overeating with AI

here are 10 practical best practices to avoid overeating (simple and actually doable): 1. Eat enough protein at each meal Protein helps keep you full longer and reduces cravings later. Think eggs, Greek yogurt, chicken, fish, beans, tofu, etc. 2. Don’t skip meals Skipping breakfast or lunch can backfire and lead to overeating at night. 3. Slow down when eating It takes about 20 minutes for your brain to register fullness. Put the fork down between bites if needed. 4. Drink water before meals Sometimes thirst feels like hunger. Try a glass of water 20–30 minutes before eating. 5. Prioritize whole foods Foods high in fiber (fruit, vegetables, oats, potatoes, rice, beans) tend to be more filling than ultra-processed snacks. 6. Don’t eat straight from the bag/container Portion snacks onto a plate or bowl so you know how much you’re actually eating. 7. Manage your environment Keep trigger foods out of immediate reach and make healthier options easier to grab. 8. Get enough sleep Poor sleep increases hunger hormones and cravings for high-calorie foods. 9. Identify emotional eating triggers Stress, boredom, and anxiety can drive overeating. Ask: Am I physically hungry or emotionally triggered? 10. Use the 80% full rule Stop eating when you feel satisfied—not stuffed. You can always eat more later if you’re truly still hungry. Bonus ultra-runner tip: After long runs, have a recovery meal ready. Many runners accidentally under-fuel after training and then binge later because they waited too long to eat. runningmileschd@gmail.com https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

Red Light Therapy with Bill Wiedemann, Founder & President of Lumara Systems

A huge thank you to Bill Wiedemann, Founder & President of Lumara Systems, for joining the podcast and sharing his expertise on the science and technology behind red light therapy. Bill did an outstanding job educating our audience on how red light therapy works, what separates high-quality devices from underpowered products, and the importance of engineering, wavelength accuracy, LED coverage, and performance. We appreciate Bill taking the time to help listeners better understand how to evaluate red light therapy products and make informed decisions when investing in their health, recovery, and wellness. If you're interested in recovery, inflammation support, skin health, performance optimization, or learning more about the science behind red light therapy, this is an episode you won't want to miss. Top 10 Takeaways from This Episode 1. Red light therapy is rooted in real science and research, including studies that trace back to NASA's work with plant growth and light exposure. 2. Not all red light therapy devices are created equal. Engineering, power output, wavelength accuracy, and LED placement matter. 3. Coverage is one of the most overlooked factors in red light therapy effectiveness. 4. Many LED masks on the market have significant spacing between LEDs, resulting in uneven treatment areas. 5. Lumara's VISO FDA-Certified Red Light Therapy Mask was designed with 470 micro-LEDs to provide more complete and consistent facial coverage. 6. Professional-grade performance was a major focus in the development of Lumara products. 7. Wavelength accuracy plays an important role in delivering the intended therapeutic benefits. 8. Red light therapy applications extend beyond skincare and may support recovery, wellness, inflammation management, and overall health optimization. 9. Full-body systems such as the Illuminate V2 provide broader treatment options for users seeking whole-body benefits. 10. The future of red light therapy continues to grow as research expands and more people seek evidence-based wellness solutions. Products Mentioned During the Episode • VISO FDA-Certified Red Light Therapy Mask • Illuminate V2 Full-Body Panel • Lumara PRO Clinical Multi-Wavelength System Connect with Lumara Systems Website: https://lumarasystems.com [https://lumarasystems.com] Instagram: https://www.instagram.com/lumarasystems/ [https://www.instagram.com/lumarasystems/] Facebook: https://www.facebook.com/Lumarasystems/ [https://www.facebook.com/Lumarasystems/] Thank you again to Bill Wiedemann and the entire Lumara Systems team for joining us and sharing valuable insights into the science, technology, and future of red light therapy.

Ultra Running Weight Loss 100lb, 50lbs, 20lbs, 10lbs with AI

A 100-lb weight loss goal is achievable, but the safest and most sustainable approach is long-term: usually 12–24 months depending on your starting weight, training history, recovery, and nutrition consistency. A good setup combines: * walking for calorie expenditure and recovery * running for fitness and endurance * strength training to preserve muscle * moderate calorie deficit * sleep and recovery Aim for: * 1–2 lbs/week on average That typically requires: * ~500–1,000 calorie daily deficit from food + activity combined Faster loss often increases: * injury risk * muscle loss * burnout * rebound weight gain Goal: build consistency and avoid injury. * 5–7 days/week * Start: 30–45 min/day * Build toward: 8,000–12,000 steps/day 3 days/week: * Run/walk intervals initially if needed * Example: * Progress gradually toward: 3 days/week full body: * squats * lunges * deadlifts * pushups * rows * overhead press * planks Focus: * 2–3 sets * 8–12 reps * progressive overload * 10 min/day * hips, calves, ankles, thoracic spine Build toward: * 150–300 min/week moderate cardio * or combination of running + brisk walking Eventually: * 15–25 miles/week if tolerated * mostly easy pace Avoid increasing: * mileage * pace * long run all at once. Critical for muscle retention. Target: * 0.7–1.0 g protein per lb of goal body weight Good sources: * chicken * fish * Greek yogurt * eggs * tofu * protein shakes A moderate deficit works best. Typical approach: * Calculate maintenance calories * Subtract 500–750/day initially Avoid crash dieting. Prioritize: * lean protein * vegetables * fruit * potatoes/rice/oats * healthy fats * high-fiber foods Limit: * liquid calories * ultra-processed snacks * binge/restrict cycles Especially important if running regularly. Lifting helps: * preserve metabolism * maintain muscle * improve running economy * reduce loose-skin appearance * improve long-term maintenance Compound lifts are most effective: * squat patterns * hinge patterns * pushing * pulling * carries * Sleep: 7.5–9 hours * 1–2 easier days weekly * Deload every 6–8 weeks if training hard Progress is rarely linear. * running too hard too often * eating too little * skipping strength training * weighing daily and panicking * trying to “earn” food through exercise * increasing mileage too quickly The most effective combination for large weight loss is usually: 1. daily walking 2. moderate calorie deficit 3. strength training 4. gradual running progression 5. consistency over intensity If you want, I can also build: * a beginner-to-ultra-running weight loss roadmap * a detailed weekly gym/running schedule * a calorie/macronutrient target * a home-gym-only version * a plan tailored to your current weight, height, and fitness level Core targetsWeight loss paceWeekly training structurePhase 1: Foundation (Weeks 1–8)WalkingRunningStrength trainingMobilityPhase 2: Fat-loss acceleration (Months 3–8)Weekly exampleDayTrainingMonStrength + walkTueEasy runWedStrength + incline walkThuIntervals or tempo runFriStrength + recovery walkSatLong walk or long easy runSunEasy walk/restCardio goalsRunning progressionNutrition frameworkProteinCaloriesFood qualityHydrationStrength training matters more than most people thinkRecovery targetsRealistic timelineTimeExpected Loss3 months12–25 lbs6 months25–45 lbs12 months50–90 lbs18–24 months100 lbsCommon mistakesBest strategy for long-term success runningmileschd@gmail.com https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/