The Strength Running Podcast

What can we learn from elite-level marathon workouts? A lot!
Joining us is coach Brant Stachel, a psychotherapist, author, massage therapist, and former elite triathlete. Listen to our previous conversation about how he focues on the mental side of running with pro runners here.
In this episode, Brant is sharing 4 elite marathon workouts. You'll learn: 
Why these workouts are structured the way they are
How to "earn" your workouts
When to run each workout
How to scale each workout to your ability level
The physiological benefits that each session provides
Workouts vs. Long Runs vs. Long Run Workouts
If you have big marathon goals, this episode will help level up your workouts!
Resources:
Subscribe to Brant's YouTube channel
Brant's coaching info
Strength Running's training programs
Thank you LMNT!
A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.
And DOUBLE big news! Their newest flavor Lemonade Salt is now permanently available (it's now my favorite). They're also offering 12oz cans of sparkling LMNT water that has half the sodium concentration of a packet. Check them out.
LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.
LMNT is my favorite way to hydrate. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff.
Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.
Thank you CEP!
We're supported by CEP Running - a worldwide leader in compression technology that helps you recover faster in between hard workouts. Save 15% on your entire order with code LRL-NYC-15.
Have you seen the neon coral and purple compression socks that I shared on Instagram? I am going to be looking so good! They're the Core Run Elliptic socks with a compression score of 20-30mmHg - enough to be effective at promoting blood flow and recovery. 
I've loved the feeling of compression since I was a college runner. I feel like my legs are being embraced - and the science behind compression and its effectiveness at helping you recover can't be ignored. 
Strength Running Podcast listeners can save 15% on their entire order when they shop CEP Running online through November 15. Just use code LRL-NYC-15 at checkout.

Brady Holmer is a physiologist, 2:24 marathoner, and author of the Physiologically Speaking newsletter.
This episode is important because it refutes many myths about Zone 2. It was first published in 2024 at the height of the Z2 craze.
Brady and Jason discuss: 
Zone 2 specifics
Why an elevated heart rate isn't always the same
The value of Zone 3 running
How heat impacts your HR
A lot more...
Follow Brady on X here and thank him for coming on the Strength Running Podcast!
Thank you Altra!
New customers can get 10% off your entire order with code jason10 here. I've been wearing Altra shoes for years - I absolutely love the roomy toe box that leaves extra room for my feet to move more naturally. 
And these shoes look distinct compared to other shoes: they're shaped like actual feet. They can give your feet just what they need, especially if you want a roomier toebox because of bunions or a hammer toe, or just wanting more comfort.
Altra shoes aren't just zero-drop anymore, either. They have 4mm heel-toe drop models and I've found that this is my personal sweet spot. I love shoes that have between 4 and 8mm so the FWD Via 2 are quickly becoming my favorite pair.
And plus, I do actually like the 0 drop Altras for walking and casual wear - like a quick trip to the grocery store. They're a training tool to help me build foot strength, promote a more natural gait, and give my foot the room it needs to expand naturally. 
I've partnered with Altra to get new customers 10% off your next order. Go to Altrarunning.com and use code jason10 to save 10% today. Stay out there!
Thank you Previnex!
Get yourself 15% off your first purchase with code jason15 here. Previnex is a unique supplement company - one that I trust because they do things differently when they don't have to. Their products use clinically proven ingredients, are tested before and after formulation, and they donate vitamins to needy kids.
Maybe more importantly, their products do what they say they're going to do. Listen to this feedback about Joint Health Plus!
"My ankle and knee pain was completely gone in a week. Amazing!" - Kim
"I thought I was on the verge of having to give up running due to severe hip pain and luckily discovered Previnex - complete game changer for me!" - Anna
"I am so grateful for Joint Health Plus! As a certified fitness professional and still an extremely active, competitive amateur athlete, I was getting discouraged with an increase in pain simply kneeling down, or bending down to the floor and getting back up while assisting clients, or in my own training! Once deciding to give this product a try, I was floored when I finally noticed I was not bracing in anticipation of pain when I had to kneel down; not whincing in discomfort upon standing! Thank you, Prevenix!" - Jessica
Joint Health Plus is so powerful because the main active ingredient is clinically proven to reduce joint pain, reduce joint stiffness, and improve joint flexibility in just 7-10 days. It's also clinically proven, not just tested, but actually proven in double-blinded, placebo- controlled studies to protect joint cartilage from breaking down during exercise.
You can get 15% off your first Previnex purchase by using code jason15 at checkout. Visit previnex.com. Previnex offers a 30-day money back guarantee where if you don't feel benefits on their product you get your money back no questions asked. And keep sending in those testimonials. They fire me up!

Marius Bakken is a medical doctor, author of The Norwegian Method Applied, and a 2x Olympian who specialized in the 5,000m.
He's also competed in three World Championships and two European championships, while being a 3x Norwegian 1500m champion and a 2x champion in the 5,000. He holds personal bests of 3:38 in the 1500m, 13:06 in the 5k, and 28:26 in the 10k. Mind you, this is before the era of super shoes.
This conversation focuses on lactate threshold, how to find it, and why this "golden zone" may be the most important training intensity of them all.
Resources: 
Marius' new book The Norwegian Method Applied: Threshold Training and Intensity Control for Faster, More Durable Running at Every Level
MariusBakken.com
Brad Culp on the Norwegian Method
SR Training Programs
Thank you Altra!
New customers can ge 10% off your entire order with code jason10 here. I've been wearing Altra shoes for years - I absolutely love the roomy toe box that leaves extra room for my feet to move more naturally. 
And these shoes look distinct compared to other shoes: they're shaped like actual feet. They can give your feet just what they need, especially if you want a roomier toebox because of bunions or a hammer toe, or just wanting more comfort.
Altra shoes aren't just zero-drop anymore, either. They have 4mm heel-toe drop models and I've found that this is my personal sweet spot. I love shoes that have between 4 and 8mm so the FWD Via 2 are quickly becoming my favorite pair.
And plus, I do actually like the 0 drop Altras for walking and casual wear - like a quick trip to the grocery store. They're a training tool to help me build foot strength, promote a more natural gait, and give my foot the room it needs to expand naturally. 
I've partnered with Altra to get new customers 10% off your next order. Go to Altrarunning.com and use code jason10 to save 10% today. Stay out there!
Thank you LMNT!
A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.
And DOUBLE big news! Their newest flavor Lemonade Salt is now permanently available (it's now my favorite). They're also offering 12oz cans of sparkling LMNT water that has half the sodium concentration of a packet. Check them out.
LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.
LMNT is my favorite way to hydrate. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff.
Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.

Max Stoneking is a practicing physical therapist at Elite Edge Coaching, former collegiate swimmer, and coach to runners and triathletes. 
He writes the Study & Sport substack and posts regularly on X here.
This episodes features Max and Jason taking your questions: 
Are Yasso 800's a good predictor workout for marathoners? Are there better options?
What is the ideal tapering strategy?
How can runners best warm up for different types of runs, workouts, and races?
Best practices for treating hip injuries
More!
To contribute to future Q&A episodes, follow Jason on X or Instagram.
Thanks Boulderthon!
Boulderthon is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner's World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an amazing fall destination race weekend right at the foothills of the Rockies. Use code STRENGTH20 for $20 off the marathon or half marathon.
Join me in Boulder, one of the top running destinations in the country, on September 27th, to experience the tight knit running community here, race on the epic streets of Boulder, and finish on historic Pearl Street. While I live in Denver, I travel to boulder probably once a week to run. It's arguably one of the best running locations in the United States.
There'll probably be cool and crisp fall weather for racing fast, too. And don't worry, Boulderthon is a BQ-eligible, USA Track & Field Sanctioned Event.
Boulderthon is on track to sell out again this year so don't miss out. Use code STRENGTH20 to save $20 on the marathon or half-marathon here and I hope to see you in Boulder this fall.
Thank you Kila!
Kila offers the world's lightest insoles. Made with super shoe foam, they're 65-70% lighter than most orthotics and worn by elite runners like UTMB champ Tom Evans.
Go to kilarun.com and use code STRENGTHRUNNING for $50 your first pair.
Truthfully, I'm skeptical of insoles. I once had orthotics and they were heavy, they gave me blisters, and they weren't comfortable at all. Most importantly: they didn't help me.
Kila is different: lighter, more comfortable, with no doctor visits and no hassles with insurance.
All you need to do is scan your feet at home using your iPhone. It takes less than 5 minutes and Kila then uses a lab to design your insoles, build them from scratch, and ship them directly to you.
If you're already wearing insoles, Kila's are a game-changer. Level up your insole game with the lightest custom insoles on the market - no clinic markup, no visit to a specialist, and you get the benefit and comfort of super shoe foam.
Go to kilarun.com and use code STRENGTHRUNNING to upgrade your insoles and save $50 on your first pair.
Thank you Previnex!
Get yourself 15% off your first purchase with code jason15 here. Previnex is a unique supplement company - one that I trust because they do things differently when they don't have to. Their products use clinically proven ingredients, are tested before and after formulation, and they donate vitamins to needy kids.
Maybe more importantly, their products do what they say they're going to do. Listen to this feedback about Joint Health Plus!
"My ankle and knee pain was completely gone in a week. Amazing!" - Kim
"I thought I was on the verge of having to give up running due to severe hip pain and luckily discovered Previnex - complete game changer for me!" - Anna
"I am so grateful for Joint Health Plus! As a certified fitness professional and still an extremely active, competitive amateur athlete, I was getting discouraged with an increase in pain simply kneeling down, or bending down to the floor and getting back up while assisting clients, or in my own training! Once deciding to give this product a try, I was floored when I finally noticed I was not bracing in anticipation of pain when I had to kneel down; not whincing in discomfort upon standing! Thank you, Prevenix!" - Jessica
Joint Health Plus is so powerful because the main active ingredient is clinically proven to reduce joint pain, reduce joint stiffness, and improve joint flexibility in just 7-10 days. It's also clinically proven, not just tested, but actually proven in double-blinded, placebo- controlled studies to protect joint cartilage from breaking down during exercise.
You can get 15% off your first Previnex purchase by using code jason15 at checkout. Visit previnex.com. Previnex offers a 30-day money back guarantee where if you don't feel benefits on their product you get your money back no questions asked. And keep sending in those testimonials. They fire me up!

Jason was recently a guest on the Restoring Human Movement Podcast about: 
Strength training structure + mistakes (ideal for endurance runners)
Why strength train in the first place? 
Protein needs for runners (age, activity, etc.)
The type of strength training that improves running economy
Thank you to Dr. Mandy Riehl for hosting an amazing discussion!
Learn more about strength training here.
Thank you Kila!
Kila offers the world's lightest insoles. Made with super shoe foam, they're 65-70% lighter than most orthotics and worn by elite runners like UTMB champ Tom Evans.
Go to kilarun.com and use code STRENGTHRUNNING for $50 your first pair.
Truthfully, I'm skeptical of insoles. I once had orthotics and they were heavy, they gave me blisters, and they weren't comfortable at all. Most importantly: they didn't help me.
Kila is different: lighter, more comfortable, with no doctor visits and no hassles with insurance.
All you need to do is scan your feet at home using your iPhone. It takes less than 5 minutes and Kila then uses a lab to design your insoles, build them from scratch, and ship them directly to you.
If you're already wearing insoles, Kila's are a game-changer. Level up your insole game with the lightest custom insoles on the market - no clinic markup, no visit to a specialist, and you get the benefit and comfort of super shoe foam.
Go to kilarun.com and use code STRENGTHRUNNING to upgrade your insoles and save $50 on your first pair.
Thank you LMNT!
A big thanks to LMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at LMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best.
And DOUBLE big news! Their newest flavor Lemonade Salt is now permanently available (it's now my favorite). They're also offering 12oz cans of sparkling LMNT water that has half the sodium concentration of a packet. Check them out.
LMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.
LMNT is my favorite way to hydrate. I'm now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff.
Boost your performance and your recovery with LMNT. They're the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out LMNT to get a free sampler pack and get your hydration optimized for the upcoming season.
Thanks Boulderthon!
Boulderthon is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner's World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an amazing fall destination race weekend right at the foothills of the Rockies. Use code STRENGTH20 for $20 off the marathon or half marathon.
Join me in Boulder, one of the top running destinations in the country, on September 27th, to experience the tight knit running community here, race on the epic streets of Boulder, and finish on historic Pearl Street. While I live in Denver, I travel to boulder probably once a week to run. It's arguably one of the best running locations in the United States.
There'll probably be cool and crisp fall weather for racing fast, too. And don't worry, Boulderthon is a BQ-eligible, USA Track & Field Sanctioned Event.
Boulderthon is on track to sell out again this year so don't miss out. Use code STRENGTH20 to save $20 on the marathon or half-marathon here and I hope to see you in Boulder this fall.