The Aerobic Base Blueprint: What Zone 2 Really Means — with Scott Johnston

Run Free: The Nervous System Approach to Injury-Free Running — with Lawrence van Lingen

Lawrence van Lingen is a sports chiropractor and movement specialist. Described by Triathlete Magazine as the genius of running, he has over 25 years of experience working with world-class athletes including Jan Frodeno, Taylor Knibb, and Flora Duffy.In this episode we talk about why most running injuries keep coming back, what fascia actually is and why it matters, and how your nervous system shapes the way you move. We cover head position, screens and posture, backward walking, the flow rope, skipping, crawling patterns — and why running should feel like freedom, not a checklist of cues.This is one of those conversations that flows naturally between two people who genuinely geek out on the same things — it goes deep and wide, Lawrence thinks out loud, makes connections you don't expect, and follows the thread wherever it leads. I loved every minute of it.What we cover:* Why injury patterns are so hard to break — and the nervous system's role* What fascia is and why it's been overlooked for so long* Why running injury rates haven't improved in 40 years* Screens, posture, and the modern movement crisis* Head position and why it changes everything downstream* The flow rope — what it does and how Lawrence discovered it with Jan Frodeno* Crawling patterns — the foundation before everything else* Backward walking — why Jan Frodeno used it and how to do it* Skipping and the happy hip hack* Why running should be felt, not thoughtLawrence's exercises — watch before you listen:* Crawling patterns: https://www.youtube.com/watch?v=R6X_jt62zc0* Flow rope: https://youtu.be/5QqiDMrMSzs?si=8zQCkiZ6HmIdeAIq* Backward walking: https://www.youtube.com/watch?v=qNcwOix9Uac* Breath: https://www.youtube.com/watch?v=jQQKLLak0bU* Head posture / Ball on Head: https://www.youtube.com/watch?v=QKEXzZSReqsLinks & resources:* Lawrence van Lingen: http://lawrencevanlingen.com* YouTube: Lawrence van Lingen* Instagram: @lawrencevanlingen* Book a free 30-minute coaching call with Joost: https://www.cal.eu/pacebuddies/freecall* Pace Buddies: http://pacebuddies.com

Marathon-Specific Training: How to Peak at Race Day — with John Starrett

John Starrett is an experienced endurance coach with over 40 years in the sport. He has coached more than 900 runners to a sub-3 hour marathon and has guided male and female athletes to the US Olympic Marathon Trials. He is also known as The Stable Master. This is John's second appearance on The Aerobic Edge. In our first episode we covered aerobic base building and bridge training. In this episode we go deeper into the final piece of the puzzle: the marathon-specific block. John walks through his complete 11-12 week marathon block in detail — from the first long run all the way to race week. We cover why most runners train the wrong paces in a marathon block, why racing a half marathon four weeks out is a bad idea, how to use the lactate shunt session in your taper, and what the key sign is that your athlete is ready to race. John also makes a personal announcement: at 59 years old — after years off from running — he is going to attempt to run a marathon himself, starting from scratch. And Joost is his coach. What we cover: * The structure of an 11-12 week marathon-specific block * Weekend long runs: how to build from easy pace to full marathon pace * Why you should never race a half marathon four weeks out * Midweek sessions: the support role in a marathon block * The lactate shunt session and why it works * 5K sessions in a marathon block — why they do more harm than good * Taper structure: the overload principle and the 10-day rule * How to handle heat, wind and bad weather during key sessions * John's personal marathon attempt — and Joost as his coach Links & resources: * Free coaching call with Joost: https://www.cal.eu/pacebuddies/freecall [https://www.cal.eu/pacebuddies/freecall] * Pace Buddies: pacebuddies.com

The Aerobic Base Blueprint: What Zone 2 Really Means — with Scott Johnston

Scott Johnston is one of the most respected endurance coaches in the world. As founder of Evoke Endurance and co-author of Training for the Uphill Athlete, he has coached athletes across skiing, mountaineering, trail running and road running. In 2025, both the men's and women's UTMB champions — Tom Evans and Ruth Croft — were coached by Scott. In this episode we dig into the foundation of endurance performance: the aerobic base. Scott explains what zone 2 actually is, why percentage-based calculators don't work, how to find your personal aerobic threshold with a free at-home test, and why most runners are unknowingly training in the wrong zone. We also cover aerobic deficiency syndrome, the vacuum cleaner analogy for lactate, and why consistency beats every magic workout you'll ever find on the internet. If you're a recreational marathon runner who wants to train smarter, this episode is the place to start. What we cover: * How Scott went from ski coach to world-class endurance coach * What aerobic and anaerobic actually mean * Why zone 2 is not a percentage of your max heart rate * The heart rate drift test — free, simple, and personal * Aerobic deficiency syndrome and how to fix it * The vacuum cleaner analogy: lactate as fuel, not waste * How long does building a real aerobic base actually take? * Why consistency is the only secret that works Links & resources: Evoke Endurance — evokeendurance.com Aerobic Deficiency Syndrome (ADS): https://evokeendurance.com/resources/aerobic-deficiency-syndrome-ads/ [https://evokeendurance.com/resources/aerobic-deficiency-syndrome-ads/] Heart rate drift test & aerobic assessment: https://evokeendurance.com/resources/our-latest-thinking-on-aerobic-assessment-for-the-mountain-athlete/ [https://evokeendurance.com/resources/our-latest-thinking-on-aerobic-assessment-for-the-mountain-athlete/] Setting your heart rate zones: https://evokeendurance.com/resources/setting-your-hear-rate-zones/ [https://evokeendurance.com/resources/setting-your-hear-rate-zones/] Book a free coaching call with Joost: https://www.cal.eu/pacebuddies/freecall [https://www.cal.eu/pacebuddies/freecall] Pace Buddies — pacebuddies.com

Bridge Training: The Missing Link Between Base and Peak Performance

In this episode, Joost sits down again with coach John Starrett to dive into one of the most overlooked phases in endurance training: bridge training. After building a strong aerobic base through the foundation, pre-super base, and super base phases, many runners jump too quickly into race-specific work. Bridge training fills that gap—safely introducing intensity, improving speed, and preparing the body for peak performance without increasing injury risk. This episode breaks down how to structure this critical phase and why it’s essential for long-term progress. * What bridge training is and why it matters * How to transition safely from base training to faster running * The role of shorter recoveries and varied workouts * How to improve lactate clearance and utilization * Why most runners should avoid traditional 5K-style training * How to balance endurance, speed, and injury prevention * The importance of individualized coaching and feedback * How to use races strategically to boost fitness and reduce injury risk 1. From Base to Performance Bridge training builds on the aerobic and structural gains from the super base phase. The goal is to make runners faster across multiple distances (5K to half marathon) before entering marathon-specific training. 2. Endurance Spine & Structural Runs * Endurance Spine Runs: Tempo efforts based on sustainable effort (roughly 90-minute pace) * Structural Runs: Longer, slightly slower tempo runs that build durability and reduce injury risk This alternating structure creates both strength and speed progression over a 5-week cycle. 3. Smarter Speed Work Instead of repetitive sessions, bridge training introduces variety: * Cut-down workouts (progressing from slower to faster paces) * Pyramid sessions * Broken tempos * Lactate-focused workouts These sessions improve efficiency without overwhelming the body. 4. Lactate as Fuel You’ll learn how specific sessions train the body to reuse lactate as energy, improving endurance and delaying fatigue—key for both shorter races and the marathon. 5. The “B Workout” Principle Workouts should feel controlled—not all-out. If you finish a session feeling like you could do more, you’re training correctly. Constant maximal efforts lead to injury and stagnation. 6. Why Most Runners Train Too Hard Many recreational runners follow elite-style interval sessions (like 8×1000m), which are often too intense and increase injury risk. Bridge training offers a safer, more effective alternative. 7. Racing as a Training Tool Strategically placed races every 6–8 weeks: * Provide performance benchmarks * Act as high-quality training stimuli * Reduce injury risk through built-in taper and recovery * Bridge training is where real performance gains start to happen * Variety and progression are more important than intensity alone * Endurance remains critical—even when focusing on speed * Training must be individualized, not copied from templates * Consistency and injury prevention always come first In the next interview, Joost and John will break down marathon-specific training—how to convert this fitness into race-day performance. Have questions about your training or want help applying this approach? Connect Joost (Host) Instagram: https://instagram.com/pace.buddies Website: https://pacebuddies.com [https://pacebuddies.com] Book a free 30min discovery call [https://www.cal.eu/pacebuddies/freecall] John Starrett Instagram: https://instagram.com/stazzas_stable Website: https://stazzasstable.com/ [https://stazzasstable.com/]

Metabolic Flexibility for Runners: Top Tips from Mikki Williden

Most runners assume that logging more miles automatically makes them better fat burners. The science says otherwise. In this episode, Joost sits down with New Zealand-based sports dietitian and researcher Mikki Williden (PhD, public health) to unpack one of the most misunderstood topics in endurance sports: metabolic flexibility. Mikki has a 2:55 marathon PB, has raced the Boston Marathon, the Southern Lakes Ultra, and the Grand to Grand Ultra — and she's spent 15+ years working with athletes on exactly this. What you'll learn: * Why diet — not training volume — is the #1 driver of fat oxidation * The difference between low-carb and ketogenic for endurance athletes * How to time carbohydrates across your training week for better metabolic flexibility * What the research by Dr. Prins, Noakes & Kutnick on 10g of carbs/hour means for your race fueling * What "brain bonking" actually is — and how a small amount of glucose prevents it * Why endurance athletes need more protein than they think (and how to get it in) * How to lose body fat without wrecking your training * Electrolytes on low-carb: why sodium needs spike and what to do about it Key takeaway: Metabolic flexibility isn't about going keto. It's about shifting your daily diet to train your body to access fat at low intensities — so you can spare carbohydrates for when it really counts. About Mikki Williden:Mikki is a registered sports dietitian and PhD researcher based in New Zealand. She hosts the podcast Mikkipedia, where she interviews researchers and practitioners on nutrition, performance, and metabolic health. Find her at mikkiwilliden.com or on Instagram @mikkiwilliden. Free coaching call:Want to apply these principles to your own marathon training? Book a free call with Joost at cal.eu/pacebuddies/freecall.