The Fast and Free Podcast

Most Runners Do Double Threshold Training Completely Wrong

Today, we're breaking down one of the most misunderstood training concepts in distance running: double threshold training. Get Coached by Me: https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ [https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/] Most runners hear "double threshold" and assume it means doing two hard workouts in a day. But that's exactly where many athletes get themselves into trouble. The real lesson behind the Norwegian system is restraint. In this video, I wanted to explain what double threshold training actually is, where it came from, how athletes like the Ingebrigtsens use it, and why lactate-informed training is about controlling effort rather than constantly pushing harder. I also break down the role of muscular stress, why volume is the foundation that makes this system work, and the biggest mistakes I see runners make when they try to copy elite workouts without understanding the underlying principles. Happy Training! ➡️ Watch my Running: Explained Series: https://www.youtube.com/playlist?list=PLXSHy1fG_CEMUOxJD_2cYeSJZmUIdIDro [https://www.youtube.com/playlist?list=PLXSHy1fG_CEMUOxJD_2cYeSJZmUIdIDro] ➡️ Sign Up For My Newsletter: https://brantstachel.activehosted.com/f/30 [https://brantstachel.activehosted.com/f/30] ⸻ Relevant Links 🚨 Get Your First Month of Coaching with Brant for just $20 🚨 https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ [https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/] 🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨 https://www.runfastandfree.com/free-tools [https://www.runfastandfree.com/free-tools] ⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.com [https://marathon-readiness-quiz.scoreapp.com] Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01 [https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01] Get my Book "Fast and Free" on Amazon: https://a.co/d/00twBZ6d [https://a.co/d/00twBZ6d] ⸻ Follow Brant Stachel & Fast & Free Performance Coaching https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ [https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ] https://www.youtube.com/@FastAndFreePodcast [https://www.youtube.com/@FastAndFreePodcast] https://www.instagram.com/brant_stachel [https://www.instagram.com/brant_stachel] https://www.instagram.com/fastandfreecoaching [https://www.instagram.com/fastandfreecoaching] https://www.tiktok.com/@BrantStachel [https://www.tiktok.com/@BrantStachel] https://www.strava.com/athletes/12318637 [https://www.strava.com/athletes/12318637] https://www.facebook.com/FastandFreeWithBrant [https://www.facebook.com/FastandFreeWithBrant]

How Runner's Get Injured

Today, we’re breaking down one of the most common ways runners get hurt. In this video, I break down why the classic 10% mileage rule is far too simplistic for most runners, what the research actually says about injury risk, and why your body cares far more about the gap between what you’ve consistently handled and what you’re suddenly asking it to do. After coaching more than 1,500 runners ranging from 2:09 marathoners to first-time six-hour finishers, I’ve seen the same injury traps repeat over and over: runners returning too aggressively after illness or time off, trying to force marathon build-ups into unrealistic timelines, or adding volume simply because training feels good. I also walk through the practical framework I actually use with athletes: the three-week rolling load rule, how to spot early warning signs before a small issue becomes a six-week layoff, and why discipline (*cough* not ego cough) is what keeps runners healthy long enough to actually get fast. Happy Training! ⸻ Relevant Links 🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨 https://www.runfastandfree.com/free-tools [https://www.runfastandfree.com/free-tools] ⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.com [https://marathon-readiness-quiz.scoreapp.com] Get Your First Month of Coaching with Brant for just $20 https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ [https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/] Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01 [https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01] Get my Book “Fast and Free” on Amazon: https://a.co/d/00twBZ6d [https://a.co/d/00twBZ6d] ⸻ Follow Brant Stachel & Fast & Free Performance Coaching https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ [https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ] https://www.youtube.com/@FastAndFreePodcast [https://www.youtube.com/@FastAndFreePodcast] https://www.instagram.com/brant_stachel [https://www.instagram.com/brant_stachel] https://www.instagram.com/fastandfreecoaching [https://www.instagram.com/fastandfreecoaching] https://www.tiktok.com/@BrantStachel [https://www.tiktok.com/@BrantStachel] https://www.strava.com/athletes/12318637 [https://www.strava.com/athletes/12318637] https://www.facebook.com/FastandFreeWithBrant [https://www.facebook.com/FastandFreeWithBrant]

Your Workouts Are Injuring You (Not Your Mileage)

Today, we're breaking down one of the biggest misconceptions in running injury prevention. In my experience, recreational and age-group runners most commonly face intensity problems, not mileage problems. So I wanted to look at what the research says about injury risk, why training load spikes matter, and how hard workouts create far more mechanical stress than most runners realize. I also walk through the practical audit I use when reviewing athlete training logs, how to identify whether your intensity distribution is putting you at risk, and why genuinely easy running may be one of the best injury prevention tools available to you. Happy Training! ➡️ Watch my Running: Explained Series: https://www.youtube.com/playlist?list=PLXSHy1fG_CEMUOxJD_2cYeSJZmUIdIDro [https://www.youtube.com/playlist?list=PLXSHy1fG_CEMUOxJD_2cYeSJZmUIdIDro] ➡️ Sign Up For My Newsletter: https://brantstachel.activehosted.com/f/30 [https://brantstachel.activehosted.com/f/30] ⸻ Relevant Links 🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨 https://www.runfastandfree.com/free-tools [https://www.runfastandfree.com/free-tools] ⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.com [https://marathon-readiness-quiz.scoreapp.com] Get Your First Month of Coaching with Brant for just $20 https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ [https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/] Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01 [https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01] Get my Book "Fast and Free" on Amazon: https://a.co/d/00twBZ6d [https://a.co/d/00twBZ6d] ⸻ Follow Brant Stachel & Fast & Free Performance Coaching https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ [https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ] https://www.youtube.com/@FastAndFreePodcast [https://www.youtube.com/@FastAndFreePodcast] https://www.instagram.com/brant_stachel [https://www.instagram.com/brant_stachel] https://www.instagram.com/fastandfreecoaching [https://www.instagram.com/fastandfreecoaching] https://www.tiktok.com/@BrantStachel [https://www.tiktok.com/@BrantStachel] https://www.strava.com/athletes/12318637 [https://www.strava.com/athletes/12318637] https://www.facebook.com/FastandFreeWithBrant [https://www.facebook.com/FastandFreeWithBrant]

How Science Actually Says Runners Should Increase Mileage

Today, we’re breaking down one of the most repeated pieces of running advice… The 10% rule. This "rule" gets thrown around everywhere: don’t increase your weekly mileage by more than 10%. Training apps reference it, plans are built around it, and for many runners, it’s treated like gospel. The issue is.... In my experience, it’s often wrong in both directions. In this video, I wanted to break down why a blanket percentage approach makes no sense once you actually look at how training stress works. If you’re rebuilding from low mileage, a 10% jump may be so small your body barely notices it. If you’re already near your mileage ceiling, adding another 10% can be exactly what tips you into injury. Instead, I walk through the framework I actually use with athletes: baseline mileage. After coaching more than 1,500 athletes ranging from 2:09 marathoners to first-time six-hour finishers, I’ve found the most effective mileage progression starts with understanding what your body can actually sustain consistently without accumulating excessive fatigue, soreness, or mental burnout. Happy Training! ⸻ Relevant Links 🚨 Get Your First Month of Coaching with Brant for just $20🚨 https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ [https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/] 🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨 https://www.runfastandfree.com/free-tools [https://www.runfastandfree.com/free-tools] ⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.com [https://marathon-readiness-quiz.scoreapp.com] Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01 [https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01] Get my Book “Fast and Free” on Amazon: https://a.co/d/00twBZ6d [https://a.co/d/00twBZ6d] ⸻ Follow Brant Stachel & Fast & Free Performance Coaching https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ [https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ] https://www.youtube.com/@FastAndFreePodcast [https://www.youtube.com/@FastAndFreePodcast] https://www.instagram.com/brant_stachel [https://www.instagram.com/brant_stachel] https://www.instagram.com/fastandfreecoaching [https://www.instagram.com/fastandfreecoaching] https://www.tiktok.com/@BrantStachel [https://www.tiktok.com/@BrantStachel] https://www.strava.com/athletes/12318637 [https://www.strava.com/athletes/12318637] https://www.facebook.com/FastandFreeWithBrant [https://www.facebook.com/FastandFreeWithBrant]

The Most Common Tempo Mistakes I See 2:09-6:00 Marathoners Make

Today, we're breaking down some of the biggest reasons runners miss the mark with tempo training. NOW WITH BETTER LIGHTING hahaha. After my last video explaining tempo workouts and how to structure them, I wanted to follow it up with something even more practical: the most common mistakes I see runners make when executing tempo sessions. After coaching more than 1,500 athletes ranging from 2:09 marathoners to first-time six-hour finishers, the patterns are remarkably consistent. In this video, I walk through why so many runners push recovery jogs too hard, why only doing broken tempos or only doing straight tempos leaves gains on the table, and how runners accidentally turn threshold work into 10K race efforts without realizing it. We also dig into one of the biggest traps in training: reverse engineering paces based on where you want to be instead of where your current fitness actually is. I also explain why tempo progress shouldn’t be judged workout to workout, why chasing faster splits every session often backfires, and how something as simple as easing into the first few minutes of a tempo can completely change how effectively you execute the session. If tempo workouts have ever felt harder than they should, or you’ve wondered why they’re not translating into better race results, this one’s for you. Happy Training! ⸻ Relevant Links 🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨 https://www.runfastandfree.com/free-tools [https://www.runfastandfree.com/free-tools] ⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.scoreapp.com [https://marathon-readiness-quiz.scoreapp.com] Get Your First Month of Coaching with Brant for just $20 https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/ [https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/] Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01 [https://calendly.com/cepadminteam/15-minute-intake-call-clone?month=2026-01] Get my Book “Fast and Free” on Amazon: https://a.co/d/00twBZ6d [https://a.co/d/00twBZ6d] ⸻ Follow Brant Stachel & Fast & Free Performance Coaching https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ [https://www.youtube.com/@UC4Nd1yg5n94puosXxjeL5FQ] https://www.youtube.com/@FastAndFreePodcast [https://www.youtube.com/@FastAndFreePodcast] https://www.instagram.com/brant_stachel [https://www.instagram.com/brant_stachel] https://www.instagram.com/fastandfreecoaching [https://www.instagram.com/fastandfreecoaching] https://www.tiktok.com/@BrantStachel [https://www.tiktok.com/@BrantStachel] https://www.strava.com/athletes/12318637 [https://www.strava.com/athletes/12318637] https://www.facebook.com/FastandFreeWithBrant [https://www.facebook.com/FastandFreeWithBrant]