S3E2: The Build Before the Build: How to Prep for a Fall Marathon

S3E2: The Build Before the Build: How to Prep for a Fall Marathon

In this episode, I break down what to do before your fall marathon block begins. We talk summer mileage, running economy, heat training, 5Ks, hill circuits, fartlek workouts, strength training, nutrition, and how to stay fit without showing up to marathon training already cooked, crispy, and emotionally unavailable. CHAPTERS: 00:00 Intro 03:06 The Consistently Good Paradox 05:21 Why Fitness Disappears Faster Than You Think 07:49 Periodization For Summer Training 09:21 Lower Volume, Lower Stress, Better Timing 12:23 Improve Your Running Economy 15:21 Speed Work, Hill Reps, And Fartlek Training 21:41 How Much Mileage Should You Run? 25:05 Why Strength Training Matters Now 27:33 Heat Training Is A Gift 32:59 Mailbag Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ [⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠] Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ [https://www.batcitytc.com/⁠] FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

S3E1: The Sub-3 Marathon Formula

Jeff Cunningham kicks off Season 3 with the chase every marathoner knows. Breaking three hours. However, the goal here is to accomplish this uncommon feat without losing your mind, your legs, or your family’s respect. Too much? He breaks down the benchmarks, mileage, workouts, long runs, fueling, taper, and race-day decisions that make sub-3 elite but possible. Simple? Not exactly. Doable? With consistency, patience, and fewer heroic mistakes, we say yes. More people can do it than they think! CHAPTERS: 00:00 Season 3 Starts Now 01:00 The Sub-3 Marathon Standard 02:25 How Rare Is Sub-3 Really? 04:44 Raising Your Marathon Ceiling 07:52 Do You Have the Wheels? 09:45 The D.I.V.N Training Framework 12:55 Building the Weekly Mileage 16:39 Long Runs That Actually Matter 20:24 Density, Easy Days, and Not Being a Hero 24:52 Setting Up the Hard Work 31:53 Three Track Workouts That Build the Engine 41:55 Tempo Work That Transfers 50:40 Long Run Workouts for Sub-3 57:29 How to Taper Without Panicking 01:03:57 Picking a Race That Helps You Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ [⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠] Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ [https://www.batcitytc.com/⁠] FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. MB01JQJAPHE4KXZ

S2E10: What Great Coaches Teach Beyond the Sport | Angelique Cunningham

In this episode, Jeff sits down with his wife, Angelique Cunningham, to talk about the journey from elite athlete to coach, and the mindset that shaped both. They unpack how she came to Baylor from the Netherlands, struggled through a humbling freshman season, then rebuilt her confidence to become an NCAA champion.  The focus of the conversation though is about surrendering to great coaching, blocking out negativity, using visualization as a competitive tool, and why the mind often determines what the body can do. They also reflect on what coaching taught them about mentorship, resilience, and redefining winning, not just as first place, but as growth, belief, and refusing to give up on yourself or the people you lead. This one will make you want to run through a brick wall. CHAPTERS: 00:00 Welcome 01:58 From Netherlands to Baylor 05:00 Freshman Struggles 12:12 Three Keys to Breakthrough 23:07 Big 12 Redemption and Mind Power 31:57 Coaching Begins and Redefining Winning 39:35 The Letter After Celebration 41:31 Redefining What Winning Means 48:14 Positive Self Talk Power 53:30 Control the Controllables 56:36 Coaching Through Life Highs Lows 01:03:54 Never Giving Up on Kids 01:06:30 The Box of Letters Matters 01:13:57 Full Circle Life Journey Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ [⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠] Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ [⁠https://www.batcitytc.com/⁠] FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN) MB01WA5TBUGFJK5

BONUS: Boston Marathon 2026 Preview | Inspired Soles Podcast

The Boston Marathon is ONE DAY AWAY. Going into this race, what should you know and be thinking about? This bonus answers that.  Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ [⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠] Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ [⁠https://www.batcitytc.com/⁠] FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice. This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

S2E9: Allie Ostrander on Eating Disorders, Recovery, and Running Free Again

Jeff sits down with Allie Ostrander to unpack the highs, lows, and hard truths behind an elite running career. From national titles and Olympic Trials to injury, disordered eating, and recovery, Allie shares her story with honesty and grit. It’s a conversation about performance, pressure, and why proper fueling, recovery, and speaking up matter a whole lot more than internet opinions. CHAPTERS: 00:00 Why Allie’s Story Matters 03:18 From Alaska Kid to National Talent 06:40 The Breakthrough That Changed Everything 08:11 Why She Chose Boise State 10:16 Building a Championship Mindset 11:21 Turning Pro in an Uncertain Season 13:34 The Breaking Point Before Olympic Trials 18:49 Taking Back Control of Her Story 22:34 What Young Runners Need Earlier 29:29 The Hidden Cost of Chasing Performance 34:22 Fueling, Freedom, and Running Healthy Again 37:29 Breaking the Silence Around Mental Health 40:18 Two Practical Steps 42:46 Wedding Plans and Priorities Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠ ⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠ [⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠] Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. ⁠https://www.batcitytc.com/⁠ [⁠https://www.batcitytc.com/⁠] FOLLOW: IG: @theconsistentlygoodpodcast YT: @theconsistentlygoodpodcast JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.