Run4PRs

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.

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.

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!

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

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.