Run4PRs

We build stronger runners at Run4PRs Coaching. This podcast is filled with training tips & personal stories from the @run4prs coaches like 13x Boston Qualifier Victoria Phillippi. Our goal is to empower you with training tips & help you become the best athlete you can be. Want to get a more customized approach or consult with us directly on YOUR running questions? —-> www.Run4prs.com for a free 7 day trial

Play

Open in

26 episodes
fortnightly
Avg 35 min
English

Episodes 26

Newest Oldest Longest

All20 Unplayed20 In progress0 Played0

Counted on this page — what you have heard stays on this device, so it is not something the list can be paged by.

Thursday · 36 min
335. The 10-Year Runner: Building a Lifetime Relationship With the Sport
Most runners don’t quit because they stop loving running. www.run4prs.com They quit because their relationship with running breaks. In this episode of the Run4PRs Podcast, Vic talks about what separates runners who last a decade in the sport from those who burn out after a few seasons. Running isn’t meant to be a one-race phase or a short-term fitness goal. The runners who thrive long-term approach the sport differently — physically, mentally, and emotionally. Inside this episode we talk about: • Why so many runners fade out after a few seasons • The identity shift that helps runners stay in the sport for years • Why durability matters more than peak fitness • How your relationship with running will evolve over time • Detaching self-worth from race results • Training your body like a lifetime athlete • Protecting joy so the sport stays sustainable • Why plateaus are normal in long-term development • How to start thinking like a “10-year runner” today Because the runners who are still thriving at 45, 55, and 65 aren’t the ones who trained the hardest in year one. They’re the ones who never left the sport. If this episode resonated with you, share it with a runner you want to still be running with years from now. 🏃‍♀️ And if you want help building training that supports longevity, durability, and sustainable progress, that’s exactly what we do at Run4PRs. 🎧 Thanks for listening — we’ll see you next week on the Run4PRs Podcast.
October 22 · 27 min
334. Fall Race Over? Now What? How to Keep Improving Instead of Starting Over
www.run4prs.com You trained for months. You raced your goal race. Now what? This post-race window is where many runners unintentionally lose momentum — either by stopping completely or jumping into the next cycle too fast. In this episode, Coach Vic explains how long-term progress actually happens after a fall race and how to transition from race season into sustainable development instead of resetting fitness each year. You’ll learn: • What’s happening physiologically after a peak race • Why you don’t need months off to recover • The 3 post-race phases that rebuild durability • Common post-fall mistakes that stall progress • Why winter training determines next fall’s potential • How to stay consistent without burnout Your fall race isn’t the finish line — it’s a checkpoint.
October 8 · 41 min
333. HOW TO PACE A FULL: The Marathon Execution Guide
If you’ve ever blown up at mile 18… this episode is for you. www.run4prs.com Most runners think missed marathon goals come from lack of fitness. But in reality, pacing execution is the #1 reason runners fall short on race day. In this episode, Coach Vic breaks down exactly how to pace a marathon — whether you’re running 2:50 or 5:00 — so you can protect your energy, fuel correctly, and finish strong. You’ll learn: • What marathon pacing actually is (it’s not just math) • Why going out too fast destroys the final 10K • The truth about “banking time” • The universal pacing framework that works at any pace • How fueling and pacing are directly linked • How to practice pacing in training • Race-day execution strategies that prevent blow-ups The marathon rewards patience and discipline. Anyone can run the first half — the real race starts at mile 18. If you’re preparing for a marathon and want help building a pacing plan that actually matches your fitness, Run4PRs coaching is linked in the show notes.
September 24 · 34 min
332. How to Taper to Crush Your Fall Race & Peak at the Right Time
Most runners don’t sabotage race day in training. www.run4prs.com They sabotage it in the taper. After months of hard work, the final 2–3 weeks determine whether you arrive at the start line fresh and primed — or flat and fatigued. In this episode, Coach Vic explains what the taper actually does physiologically, how to time it correctly, and the most common mistakes that prevent runners from peaking for their fall marathon. You’ll learn: • What the taper actually is (and isn’t) • How to time your last long runs and workouts • Why cutting volume too aggressively backfires • Why intensity must stay in the taper • How to avoid cramming late fitness • How to arrive at race day fresh without losing sharpness The taper doesn’t create fitness — it reveals the fitness you already built.
September 11 · 32 min
331. How to Pace a Half Marathon
www.run4prs.com The half marathon is one of the most misunderstood races. It’s short enough to tempt you into going aggressive… but long enough that early mistakes will cost you in the final 5K. If you’ve ever: • Felt amazing at mile 4 • Questioned your life at mile 10 • Or completely faded in the final stretch This episode is for you. Inside, we break down: • The biggest half marathon pacing mistake • What your effort should feel like in each segment of the race • How to pace miles 1–3 vs miles 9–13 • Even splits vs negative splits (and which works best) • How to adjust for heat, hills, wind, and fitness level • The mental strategy that helps you close strong instead of survive The half marathon isn’t about blasting the first 5 miles and hanging on. It’s about patience early, commitment late, and controlled aggression in the final stretch. If you want to finish strong instead of fading at mile 10, this episode will help you rethink your pacing strategy. And if you’re looking for personalized race pacing and structured training specific to your fitness, check the show notes for coaching options and resources. Race smart. Stay patient. Close strong.
August 28 · 39 min
330. What to Do When You Blow Up Mid-Race
www.run4prs.com You’re mid-race. Things were going well. And then suddenly… they’re not. Your pace falls apart. Your breathing feels off. Your legs feel heavy. And your brain starts spiraling. So what do you actually do when you blow up mid-race? In this episode, we break down: • Why most race implosions happen • The biggest mistake runners make when pace slips • How to reset physically and mentally • When to fight and when to pull back • How to turn a bad race into valuable data Every serious runner has a blow-up story. The difference between fragile runners and durable ones? Durable runners adapt. If you want help building a training strategy that minimizes mid-race implosions — and teaches you how to respond when they happen — check the show notes for coaching resources.
August 14 · 31 min
329. The Psychology of Slowing Down: Why Easy Runs Are So Hard Mentally
Running easy sounds simple. www.run4prs.com Lower heart rate. Conversational pace. Leave something in the tank. But for many runners, slowing down isn’t physically difficult — it’s mentally uncomfortable. In this episode, we unpack why easy runs can feel threatening, frustrating, or even identity-shaking — and how to reframe them as one of the most advanced skills in your training. We cover: Why easy pace can trigger ego and comparison The psychological attachment to being “fast” or “high-performing” How slowing down challenges achievement-driven personalities The nervous system component most runners ignore Practical ways to detach from pace and redefine success Why restraint, not intensity, builds long-term durability You’ll learn that the discomfort of easy running isn’t about fitness — it’s about identity. And that mastering the ability to hold back is often what separates short-term performers from long-term athletes. Key Takeaway: Slowing down isn’t weakness — it’s strategy. Confidence allows restraint. If you’ve ever struggled to truly run easy — or felt exposed when your pace drops — this episode will help you shift from ego-driven effort to sustainable progress. Train with patience. Run with intention. And let contrast do its work.
July 31 · 40 min
328. How to Avoid the Wall in Your Next Marathon
Every marathoner fears it: the wall. www.run4prs.com That late-race moment when your legs feel like concrete, your pace starts slipping, and your brain begins negotiating. But here’s the truth: Hitting the wall isn’t inevitable — and it’s not a test of toughness. In most cases, the wall is predictable. And more importantly, preventable. In this episode, we break down: What “the wall” actually is (and what it isn’t) The biggest pacing mistake runners make Why fueling timing matters more than most people realize How to structure long runs to prepare your body for late-race fatigue The role of strength and muscular durability How to stay mentally steady when effort rises late in the race You’ll learn why the wall is usually a fueling and pacing issue — not a character flaw — and how small strategic decisions early in the race determine what happens at mile 22. Key Takeaway: The marathon isn’t about surviving the last 10K. It’s about earning the right to run it well. If you want to avoid the late-race collapse and finish strong instead of hanging on, this episode gives you the blueprint. Train with intention. Race with patience. And stop treating the wall like a mystery.
July 17 · 31 min
327. How to Train Smarter When You Can’t Train More
Life is full and at some point, almost every runner hits a limit. Not more miles. www.run4prs.com Not more days. Not more hours. In this episode, we’re talking about how to keep making progress when your training time or volume is capped — without burning out or forcing more into an already full life. You’ll learn: Why “more” stops working after a certain point How truly easy days unlock better fitness Why fewer workouts with clearer purpose beat random intensity How to stack fitness inside the runs you already do Why strength training is the ultimate time hack for runners How recovery becomes leverage when volume is limited If you’re juggling work, family, stress, and real-life responsibilities, this episode will help you shift from training harder to training smarter — with clarity, intention, and sustainability. Key takeaway: You’re not behind because you can’t train more. You’re being forced to train better.
July 6 · 30 min
326. Confidence vs. Comparison — The Social Media Trap for Runners
Episode 326: Confidence vs. Comparison — The Social Media Trap for Runners www.run4prs.com Social media ruins more running confidence, joy, and race plans than injuries ever will. In this episode, we’re talking about the comparison trap — and why scrolling Instagram can turn a perfectly good training cycle into self-doubt, pressure, and second-guessing. You were feeling good about your run… Until you saw her run. You were excited for your race… Until someone posted a shiny new PR. Suddenly, your training feels behind — even when nothing actually changed. In this episode, we break down: Why social media comparison feels so automatic (and why it’s not a personal failure) How curated running content distorts reality The real ways comparison sabotages confidence, training decisions, and joy Why confidence isn’t about being the best — it’s about staying aligned Practical steps to break the comparison cycle and protect your mental space How to use social media as a tool instead of a trigger Key takeaway: Confidence is built internally. Comparison is triggered externally.
June 22 · 27 min
325. How to Find a Race You Can Place In — or Potentially Win
Most runners choose races based on hype, reputation, or what everyone else is doing. www.run4prs.com And then they’re surprised when they finish mid-pack, feel invisible, and walk away with less confidence than they started with. In this episode, we’re talking about how to choose races strategically — not by sandbagging or ego racing, but by being intentional about where you line up. If you’re training hard in 2026 and want: Podium finishes Confidence-building races Momentum instead of constant comparison This episode is for you. You’ll learn: Why smaller, smarter races matter more than big-name events The biggest mistake runners make when choosing races How to analyze prior-year results to spot real opportunities Why field depth matters more than the winning time The “green flags” that signal a race is good for placing How small races make you a more tactical, confident racer How to use podium races as tools in a marathon build Key takeaway: Not every race is meant to be a proving ground. Some races are meant to be won. Racing smart doesn’t make you less competitive — it makes you more dangerous when it counts.
June 7 · 32 min
324. Are You Overtraining or Just Tired? How to Tell the Difference
Am I Overtraining… or Just Tired? How to Tell the Difference www.run4prs.com <--- free week of training One bad run doesn’t mean you’re broken — but real overtraining is a thing. In this episode, we break down how to tell the difference between normal training fatigue and true physiological overload, without spiraling or blowing up your entire training plan. You’ll learn: The key difference between being tired (a moment) and overtraining (a pattern) Common signs of normal fatigue that aren’t red flags The real warning signs of overtraining, including pace drops, HRV trends, sleep disruption, and mood changes A simple self-check to assess whether you need rest or just better recovery Exactly what to do if you’re just tired — and what to do if your system is actually overcooked If you’ve ever googled “adrenal fatigue” after one bad workout or questioned your entire running career mid-week, this episode will give you clarity, confidence, and a smarter way forward.
May 26 · 39 min
323. The Top Workouts That Actually Make You Faster in the Marathon
www.run4prs.com Want to run your next marathon faster? 🏃‍♀️💨 Then stop guessing your workouts and start training with purpose. In this episode, we break down the most effective, science-backed workouts that truly move the needle in marathon performance — not just building endurance, but unlocking speed and efficiency on race day. You’ll learn: ✅ What makes a workout marathon-specific ✅ How to structure long runs with purpose ✅ The key tempo, threshold, and interval sessions to include ✅ Why progression runs and pacing discipline matter more than mileage alone ✅ How to stack workouts to build lasting fitness Whether you’re training for your first marathon or chasing a new PR, this episode will help you understand exactly how to train smarter — and run stronger on race day. 🎧 Tune in now, and if you want a free, customized marathon training plan, comment “marathon” on our latest post!
May 15 · 36 min
322. How Fast Should Your Easy Runs Really Be?
www.run4prs.com Easy runs are the most misunderstood part of training — and the #1 reason runners get stuck, burned out, or constantly fatigued. In today’s episode, Victoria breaks down exactly how slow your easy runs should be, why they matter, and how to make sure you’re actually training in the right zone. Whether you’ve been guilty of “gray zone” running or you’re scared to slow down, this episode will completely change how you approach easy days. Easy running isn’t about proving your fitness — it’s about building it. We dive into how easy miles strengthen your aerobic base, protect you from injury, improve recovery, and set the foundation for every PR. Most runners run too fast on easy days, landing in the “gray zone.” It feels fine at first… until you’re tired all the time, your workouts fall apart, and progress stalls. We explain exactly why this happens. We break down three ways to know your true easy pace: Heart rate (65–75% max HR / Zone 2) Pace relative to marathon or 5K pace The talk test (real conversations, not gasping) Spoiler: It’s slower than most people think. When you finally run easy runs easy, your body responds: fresher legs, stronger workouts, more mileage, faster recovery, and long-term progression. “People will judge me.” “My easy pace used to be faster.” “I feel like I’m losing fitness.” We address all of it — and why none of these fears are actually true. Signs your easy days are on point: workouts feel strong, long runs feel manageable, recovery is quick, and your aerobic fitness improves without forcing anything. A rapid-fire list of common traps runners fall into (and how to avoid them). Easy runs should feel almost too easy. That’s the secret. Slow down now → race faster later. This is how you level up. If you want help determining your specific easy paces, send us a message — we love breaking down the numbers. Thanks for listening to the Run4PRs Podcast, and happy running! 🏃‍♀️✨ In This Episode We Cover:🏃‍♂️ Why Easy Running Matters⚠️ The #1 Mistake Runners Make📏 How Slow Should Easy Runs Actually Be?🔥 Why Slowing Down Makes You Faster🧠 The Mindset Barriers Everyone Struggles With💡 How to Know You’re Doing Easy Running Right🚫 What NOT To Do On Easy Days🎧 Final Takeaway
May 1 · 35 min
321. How to Break Through a Running Plateau
www.run4prs.com The running plateau. That moment where your fitness is like, “I’m good. I’m gonna sit right here. Forever.” And you’re like, “Cool, cool, cool… except I have goals.” If you feel like you’ve been training well, doing the work, showing up consistently—and somehow your paces or fitness are just… stuck—this episode is for you. I’m going to walk you through a clear, step-by-step way out of that quicksand—based on both the science and years of coaching runners through this exact problem. Let’s get into it. A plateau isn’t a verdict. It’s a signal. You’re not regressing. You’re not failing. You’re not “losing your edge.” You’re just bumping up against the limits of your current stimulus. Running is biology. Your body adapts to whatever stress you consistently give it. If the stimulus stays the same, the adaptation stays the same. If recovery quality drops, adaptation stalls. A plateau is your system saying: “Hey… we need a different plan.” So instead of spiraling, we zoom out. SECTION 1 — First Things First: You’re Not Broken. Plateaus Are Data.
April 19 · 35 min
320. How to Actually Run a Boston Qualifying Time
www.run4prs.com Running a BQ isn’t about luck, talent, or one magical workout — it’s the result of months of smart training, disciplined pacing, and a calm, confident race plan. In this episode, Coach Victoria breaks down exactly what it really takes to run a Boston Qualifier, from training structure to execution to the small details that make the biggest difference. Whether you’re chasing your first BQ or trying to finally break through after a close call, this episode gives you the full blueprint. 🏃‍♂️ What a BQ actually represents It’s not a heroic long run — it’s hundreds of small decisions stacked with intention. ⏱️ Step 1: Knowing and respecting your target pace Why most runners train too fast and sabotage their own BQ attempts. 📈 Step 2: Building the right marathon training structure Base → strength → specific → taper Long runs, medium-long runs, tempo work, marathon-pace intervals, and cutback weeks. 🍌 Step 3: Dialing in the details Fueling (60–90g carbs/hr), strength training, mobility, recovery, and race-day simulation. 🏅 Step 4: Executing the race plan The first 10K is everything. Fuel early. Stay calm. Trust the training. Handle the late-race pain logically. 🧠 Step 5: Mindset and patience A BQ often takes more than one cycle — it’s not failure, it’s data. Confidence and composure > panic and perfection. A Boston Qualifying time isn’t about grinding harder — it’s about training smarter, recovering better, and executing with discipline. You don’t need elite talent. You need a plan that builds durability, aerobic strength, and mental resilience. Comment "BQ" on our latest Instagram post or visit run4prs.co and we’ll send you a week of marathon-specific workouts tailored to a BQ goal. Thanks for listening — and as always, happy running and keep chasing those PRs! 🏃‍♀️✨ In This Episode, We Cover:Takeaway:Want a Free BQ Training Week?
April 3 · 33 min
319. Should You Share Your Workouts?
www.run4prs.com In today’s solo episode, Coach Victoria is diving into a hot topic in the running world: Should you share your workouts online? Between Strava, Instagram, and group chats, it feels like everyone is posting their miles, splits, and Garmin screenshots. For some runners, it’s motivating. For others, it creates pressure, comparison, and performance anxiety. This episode breaks down: Why runners feel drawn to sharing When posting your runs is actually helpful When it becomes toxic, stressful, or distracting Signs that social sharing is hurting performance How to find your own healthy balance Whether you love the community aspect of sharing your training — or you’re wondering if it’s affecting your performance — this episode will help you understand your relationship with running, identity, and social media. 1️⃣ Why Runners Love Sharing Workouts Accountability Community and connection Inspiration for others Celebrating progress 2️⃣ When Sharing Helps You Keeps you consistent Makes training feel less isolating Creates a visual timeline of growth Supports mental resilience 3️⃣ When Sharing Hurts Performance Training for the post instead of the plan Running too fast on easy days Comparison spiral Tying your confidence to likes/comments 4️⃣ A Quick Gut-Check Ask yourself: Does it feel joyful or stressful? Would you still be proud of the run even if no one saw it? Does posting motivate you — or distract you? 5️⃣ How to Find Your Balance Share feelings, not just paces Try weekly recaps instead of daily posts Consider making Strava private during goal cycles Protect your mental space during heavy training Share your workouts if it serves you — not if it runs you. Sometimes the best training happens in silence. If this episode resonated, share it with a running friend or tag us with your thoughts. Happy running — whether it’s public or private. 🖤🏃‍♀️
March 23 · 36 min
318. Marathon Training: How to Crush your marathon in 2026
If you’re listening to this in March and targeting a fall 2026 marathon, hear this first: You are not early. You are right on time. www.run4prs.com March is where great marathon cycles actually begin—not with mile repeats or 20-mile long runs, but with smart decisions that determine how the fall will feel. In this episode, we break down how to set yourself up for a breakthrough marathon by doing what most runners skip: Building the aerobic engine early Training with restraint instead of ego Developing durability before intensity Playing the long game on purpose This is about becoming the kind of runner who can handle marathon training—so when the specific work arrives, it feels controlled, not desperate. If you do this phase right, fall training won’t feel like a gamble. It’ll feel inevitable. Let’s get into it.
March 12 · 38 min
317. Transitioning to outside running after winter
www.run4prs.com for a free week of training. Difference in surface: treadmill vs. pavement/track/grass Impact & foot strike mechanics Stabilization and balance: treadmill supports lateral movement less than the road Mental differences: pacing, effort perception, and rhythm changes SIGNS YOU’RE NOT READY Soreness in calves, shins, or knees after short runs Ankle or hip fatigue after outdoor attempts Feeling slower or more fatigued than expected Feeling “off balance” or tripping more often SECTION 3: STEP-BY-STEP SAFE TRANSITION PLAN Start with hybrid runs Mix treadmill and outdoor sessions in the first 1–2 weeks Example: 20 min treadmill + 10 min outdoor or vice versa Adjust pace & effort Don’t try to match treadmill pace exactly Outdoors usually feels harder; aim for the same effort, not speed
February 27 · 37 min
316: Should You Be Cross-Training?
Should you be cycling, swimming, or lifting to become a faster runner — or are you just adding noise to your training? 🤔 In this episode, we break down the truth about cross-training for runners — who actually benefits from it, when it’s worth your time, and when it can backfire. You’ll learn: ✅ Why runners add cross-training (and what most get wrong) ✅ The best types for endurance, strength, and mobility ✅ When to use it for recovery, injury, or burnout ✅ How to build a balanced week that still prioritizes running ✅ The simple rule of thumb: If it enhances your running, it’s valuable. If it interferes, it’s noise. Whether you’re marathon training, coming back from injury, or trying to stay consistent through busy seasons, this episode will help you understand how to make cross-training work for you — not against you. 🎧 Tune in now and learn how to get stronger, recover smarter, and run your best miles yet. 👉 Comment “strength” on our latest post to get a free week of customized strength workouts designed for runners!

Showing 1–20 of 26 episodes