Run4PRs

If you’ve ever blown up at mile 18… this episode is for you. www.run4prs.comMost 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-upsThe 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.

www.run4prs.comThe 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 stretchThis 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 surviveThe 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.

www.run4prs.com for a free week of trainingSpeed sessions – Short, intense repeats that teach your legs to move fast and your lungs to tolerate oxygen debt. Think 400s or 800s at 5K pace or slightly faster.Threshold runs – Sustained efforts at your “comfortably hard” pace. These build the aerobic engine you need to sustain 5K pace without collapsing. Usually 15–25 minutes at tempo pace.Race-pace practice – You must spend time at actual 5K pace. Nothing replaces the feel of running the exact effort you’ll need on race day.Here’s a little secret: the fastest runners aren’t the ones with the highest mileage—they’re the ones who hit their quality workouts consistently and recover properly.

www.run4prs.com for a free week of trainingThink you’re too old to chase a PR? Think again.The biggest barrier to performance isn’t your age—it’s your mindset. In this episode, we’re busting the myths about aging and running performance. Yes, bodies change—but decline isn’t inevitable. You’ll learn the science behind how your body adapts at every age, how to train smarter (not harder), and how shifting your mindset might be the most powerful tool you have.From strength and recovery strategies to real stories of runners hitting lifetime PRs in their 40s, 50s, and beyond—this episode will show you what’s still possible.🎧 Tune in to learn how to stay fast, strong, and motivated at any age.

www.run4prs.com for a free week of training