Run4PRs

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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

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.

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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?

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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. 🖤🏃‍♀️

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.
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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.