Episode 22: Zone 2 why is it important should you give a sh*t about it

Episdoe 25: The Sub-90 Half — What Actually Got Me There

I ran 1:28:29. Sub-90. Done. But this episode isn't just a race recap — it's the full breakdown of what actually got me there, and why everything you've been told about half marathon training might be wrong. A few weeks ago I missed my goal at the Hoka Half. The answer wasn't more kilometres. It was smarter ones. I ran 40–45km a week, never once cracked 18km on a long run, kept lifting 3 days a week the entire block, and ran a negative split on race day alongside three crew members who all PB'd on the same start line. This is a coached outcome, not a lone victory — and in this episode I break down exactly how we got there. We cover:  → Why sub-90 doesn't require 60km+ weeks → The one session type that moved the needle most (5km tempo repeats) → How I managed strength training without sacrificing run quality → The pacing strategy that locked in 4:12/km from gun to tape → The mindset shift that changed everything — training like the athlete I actually am If you're a hybrid athlete chasing a running goal without giving up the barbell, this one's for you. 🎙️ Listen on Spotify: https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7N 📺 Watch on YouTube: https://www.youtube.com/@hybridcoachmike 🏋️ Downloadable Programs: https://liftheavyrunfast.myshopify.com/ 📋 Coaching Enquiries: https://docs.google.com/forms/d/e/1FAIpQLSe80tnm5LYfRqCi49TBeu7WQJ4-8Wh-odex9bnBHcW3VxOVMg/viewform?usp=header 🎵 TikTok: https://www.tiktok.com/@hybridcoachmike Lift Heavy, Run Fast Podcast Intro

Episode 24: The Hybrid Athlete's Guide to Not Getting Injured

Hybrid athletes have a unique injury profile — we're not pure runners getting overuse injuries from a million identical footstrikes, and we're not pure lifters getting hurt under a heavy bar. We're getting hit from both sides, often in the same tissue, and most generic injury advice doesn't account for that overlap. In this episode, we break down the most common injuries hybrid athletes actually deal with (shins, knees, hips, Achilles), why cumulative fatigue is the real culprit behind most injuries (not the single bad session you remember), and the critical difference between how muscles and tendons adapt to load. I'll cover the warning signs your body sends before something becomes a real problem, the minimum effective dose of prehab work that's actually worth doing, and how to modify training when something feels off without going from 100 to 0. We'll also tackle the big question: should hybrid athletes lift and run on the same day to protect recovery? This isn't about wrapping yourself in bubble wrap — it's about training hard for the long haul without breaking down. Links: * 🏋️ Online Coaching: https://forms.gle/T1Nqwd1oNBPKsmbW8 [https://forms.gle/T1Nqwd1oNBPKsmbW8] * 📱 Instagram: https://www.instagram.com/hybridcoachmike/ [https://www.instagram.com/hybridcoachmike/] * 📋 Downloadable Programs: https://liftheavyrunfast.myshopify.com/ [https://liftheavyrunfast.myshopify.com/] * 🎙️ Podcast: https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7N?si=a2f3953f77614264 [https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7N?si=a2f3953f77614264] Lift Heavy, Run Fast Podcast Intro

Episode 23: How to Peak for Race Day Without Losing Your Gains

Race day is coming and now you've got the classic hybrid athlete dilemma: how do you actually peak for the run without watching your squat numbers tank? Most hybrid athletes either don't taper at all and show up cooked, or they taper everything (including lifting) and lose the plot on both ends. In this episode, we get into what tapering actually means, how long your taper should be for a 5K vs a half vs a full marathon, and what to cut first when you start dialling things back. We cover how to adjust your lifting in the 2-3 weeks before race day, whether carb loading is actually worth it, and why the post-race week is where most people undo their hard work by ramping back too fast. Plus, I'll talk through how to build a race calendar that supports your lifting goals instead of constantly fighting against them. If you've ever finished a race feeling slow because you didn't taper right — or finished one feeling weak because you tapered too much — this episode will save you from doing it again. Links: - 🏋️ Online Coaching: https://forms.gle/T1Nqwd1oNBPKsmbW8 - 📱 Instagram: https://www.instagram.com/hybridcoachmike/ - 📋 Downloadable Programs: https://liftheavyrunfast.myshopify.com/ - 🎙️ Podcast: https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7N?si=a2f3953f77614264 Lift Heavy, Run Fast Podcast Intro

Episode 22: Zone 2 why is it important should you give a sh*t about it

Zone 2 cardio is everywhere right now — Peter Attia's talking about it, your mate at the gym won't shut up about it, and suddenly everyone's strapping on a heart rate monitor and going for slow jogs. But is it actually useful for hybrid athletes who already lift heavy AND run, or is it advice built for pure endurance athletes that doesn't quite fit our world? In this episode, we break down what Zone 2 actually is, how to find it without a lab test, and why the science behind mitochondrial adaptation matters even if you're not training for an Ironman. We dig into why most hybrid athletes are accidentally training in the "grey zone" without realising it, how lifting already taxes your aerobic system more than you think, and the minimum effective dose of Zone 2 to actually move the needle. I'll also give you my honest take on whether Zone 2 is just rebranded slow jogging and how I'd program it for a hybrid client. If you've been wondering whether you need to add Zone 2 to your week or if you can skip the hype, this one's for you. Links: - 🏋️ Online Coaching: https://forms.gle/T1Nqwd1oNBPKsmbW8 - 📱 Instagram: https://www.instagram.com/hybridcoachmike/ - 📋 Downloadable Programs: https://liftheavyrunfast.myshopify.com/ - 🎙️ Podcast: https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7N?si=a2f3953f77614264 Lift Heavy, Run Fast Podcast Intro

Episode 21: If I Had to Start Hybrid Training Again, I’d Do This

If I had to start hybrid training from scratch — lifting and running — this is exactly what I’d do differently. Most people overcomplicate it early. They chase pace too soon, keep lifting like nothing’s changed, ignore recovery… and end up injured, burnt out, or inconsistent. In this episode, I break down the simple changes that actually matter when you’re starting out — especially if you want to lift heavy and run without it falling apart. We cover: - Why proper running shoes from day one matter more than you think - How to adjust your lifting to support your running - Why less volume (but high intensity) works better - Running on grass vs concrete and managing impact - The importance of proper running gear (especially for bigger athletes) - How to make running more enjoyable so you actually stick to it - Why pace doesn’t matter early on - How bodyweight affects performance and efficiency If you’re starting hybrid training — or feel like you’ve been doing it wrong — this will save you a lot of time. LINKS Online Coaching: https://forms.gle/93WBonsKzkcjiHz57 Programs (5K / 10K / 21K): https://liftheavyrunfast.myshopify.com/ Instagram: https://www.instagram.com/hybridcoachmike/ TikTok: https://www.tiktok.com/@hybridcoachmike YouTube: https://www.youtube.com/@hybridcoachmike Podcast (Spotify): https://open.spotify.com/show/1RBMi9U6tJECkkdpW54B7N Lift Heavy, Run Fast Podcast Intro