The Aerobic Edge

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.

The Minimal Strength Routine for Runners

Most runners either skip strength training or do it completely wrong. In this episode, Joost breaks down how just 5 to 10 minutes a day makes you a stronger, more durable runner — no gym, no heavy weights. Just a minimalist routine that improves your running economy without sabotaging your recovery. * Why heavy lifting can actually slow down your running adaptation * What gluteal amnesia is and how to fix it * The 5 pillars of the minimal strength routine * How to fit it all into your daily schedule — without losing extra time 1. Glute Activation & Myrtl Routine Pick 3 exercises from the Myrtl routine or the bodyweight routine to wake up your glutes before every run. Three sets of eight reps is all it takes. The full Myrtl routine can be done after your run or during TV time. 🎥 Bodyweight Glute Activation – watch here [https://www.youtube.com/watch?v=85B1dfmgxrg]🎥 Myrtl Routine – watch here [https://www.youtube.com/watch?v=hX7Url8Pz0w] 2. Lunge Matrix (before your run, ~3 min) Runners move in one plane — forward. The lunge matrix trains all directions, keeping you strong and injury-free. Start with 3–4 reps per direction and add one rep each week, as long as you have no niggles. 🎥 Lunge Matrix – watch here [https://www.youtube.com/watch?v=GJo7_MiRLkU] Note: if you have knee issues, skip this pillar and build back in gradually. 3. Hill Blasts (weekly) 8-second hill sprints with 2:30 walking recovery. Improves your running economy and fires up muscles you've never used before. Some muscle soreness after your first sessions is a good sign — it means it's working. 🎥 Hill Blasts explained – listen to the previous episode [https://www.youtube.com/watch?v=ezJZjXDAwak&t=7s] 4. Active Isolated Stretching (AIS) (after your run) Not static stretching — assisted stretching using a rope or towel. Genuinely improves your range of motion, which is essential for an efficient stride. Only do this when your muscles are warm, after your run. 🎥 AIS Stretching Routine – watch here [https://www.youtube.com/watch?v=R1gk_tHVxn4]🎥 Calf, Lower Leg & Foot AIS Stretching – watch here [https://www.youtube.com/watch?v=LxXLYQcBpWs] 5. Single-Leg Balance While Brushing Your Teeth Stand on one leg with your eyes closed — 10 seconds right, then left. Keep alternating until you're done brushing. No extra time required, but incredibly effective for ankle strength and proprioception. This is the exact exercise physios prescribe after ankle sprains. You don't need to be incredibly strong to run a marathon. You need to be durable and efficient. Your body has to handle 50,000 steps without breaking down — and that comes from awakening the right muscles, not building bigger ones. The question isn't how much you can lift. It's whether your glutes are firing, your pelvis is stable, your hips have full range of motion, and your ankles are strong enough to support an efficient stride. This routine addresses all of that in under 10 minutes a day. * 🌐 Full routine with video links: pacebuddies.com [https://www.pacebuddies.com/] * 🎥 Bodyweight Glute Activation: youtube.com/watch?v=85B1dfmgxrg [https://www.youtube.com/watch?v=85B1dfmgxrg] * 🎥 Myrtl Routine: youtube.com/watch?v=hX7Url8Pz0w [https://www.youtube.com/watch?v=hX7Url8Pz0w] * 🎥 Lunge Matrix: youtube.com/watch?v=GJo7_MiRLkU [https://www.youtube.com/watch?v=GJo7_MiRLkU] * 🎥 Hill Blasts (previous episode): youtube.com/watch?v=ezJZjXDAwak [https://www.youtube.com/watch?v=ezJZjXDAwak&t=7s] * 🎥 AIS Stretching: youtube.com/watch?v=R1gk_tHVxn4 [https://www.youtube.com/watch?v=R1gk_tHVxn4] * 🎥 Calf, Lower Leg & Foot AIS: youtube.com/watch?v=LxXLYQcBpWs [https://www.youtube.com/watch?v=LxXLYQcBpWs] Injuries or niggles? See a physio. Want to add weights? Work with a personal trainer who understands that your strength routine must support your running — not compete with it. Show Notes – The Minimal Strength Routine for RunnersWhat This Episode Is AboutWhat You'll LearnThe 5 PillarsYour Daily ScheduleMomentWhatBefore your runGlute activation (3 exercises from Myrtl) + Lunge matrix (~5 min)After your runAIS stretching + Myrtl routine (~10 min)Every eveningSingle-leg balance while brushing teeth (0 extra min)WeeklyHill Blasts sessionWhy This WorksLinks & Resources