The Extramilest Podcast

Latest Episodes:

#129: From Complete Beginner at age 42 to Sub-2 Hour Half Marathon at age 48 Jun 12, 2026

Show notes

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow

Katja shares the lessons how she went from a complete beginner to an experienced runner, how low heart rate training became a game changer, and ways to reach breakthroughs in your running and life.

Watch the full video on YouTube

Chapters:

0:00 — From Couch to 4 World Marathon Majors After 40
2:56 — When running first became meaningful
4:00 — Finding community through running
9:25 — The moment everything finally clicked in her training
10:48 — The breakthrough that made Katja faster
14:02 — How to race your best when everything goes wrong
16:31 — Precision Fuel and Hydration sponsorship
17:43 — The PR-or-bust racing approach
22:06 — Katja's journey with low heart rate training
24:53 — How to find your easy heart rate zone
25:55 — Why low intensity helps runners build safely
33:34 — Recovery from 50–60 mile weeks
37:44 — Why fueling properly improves recovery
39:48 — 90–100g of carbs per hour
44:09 — Sodium, hydration, and marathon fueling strategy
49:32 — Advice for new runners just starting out
53:55 — Why age shouldn't limit your running
56:09 — Strength training, mantras, and racing mindset
58:43— Learning to embrace the pain cave
1:04:23 — How to stay motivated and consistent
1:06:58 — Tommy Rivers at the NY Marathon
1:09:32 — Why running is about more than finish times
1:13:16 — Where to find Katja
1:14:00 — How to become a stronger, healthier, happier athlete
1:15:04 — What's next for Katja
1:15:47 — The mindset that keeps you improving as a runner

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

FIND KATJA:

► INSTAGRAM: https://www.instagram.com/katja_bluemoon/

► FACEBOOK: https://www.facebook.com/KatjaSnaps

► STRAVA: https://www.strava.com/athletes/65443975

LINKS & TOOLS MENTIONED:

► My Personal Best Running Coaching Program: https://www.skool.com/personalbest

► Precision Fuel and Hydration (Get 15% off your first order): http://visit.pfandh.com/extramilestshow

► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs

► Jakob Ingebrigtsen Episode: https://www.youtube.com/watch?v=OQeh_Pg0Nz0

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest Website: https://extramilest.com

► Path Projects Website: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#Running #MarathonTraining #RunningMotivation #HalfMarathon #marathon #zone2

#128: How to Overcome Race Nerves and Anxiety with Jude Brewer Jun 05, 2026

Show notes

Thanks to Precision Fuel & Hydration, and Heavenly Heat Saunas for sponsoring this video! Get 15% off your first order of Precision Fuel & Hydration at https://visit.pfandh.com/thextramilest2026 | Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO

Neuroscientist, psychiatrist, and bestselling author Jud Brewer talks about anxiety, race day nerves, flow state, and how to become a stronger, healthier, and happier athlete overall.

Watch the full video on YouTube: https://youtu.be/CqD4C-v0P3o

Chapters:

0:00 — Jud Brewer on race anxiety, sleep, and flow
1:38 — Precision Hydration Sponsorship
3:15 — Why runners experience race day nerves
6:37 — How uncertainty fuels anxiety before races
7:57 — Anxiety as a negative habit loop
13:04 — How to deal with race week nerves and sleep anxiety
16:05 — Observing thoughts instead of fighting them
19:56 — Heavenly Heat Saunas Sponsorship
21:01 — How noting practice and the senses help runners stay present
24:02 — Forest bathing, awareness, and connecting with nature
29:25 — Why trail running encourages presence
32:03 — Gratitude, prayer, and rewiring the nervous system
37:45 — How relaxed running calms the mind and body
44:05 — Making hard workouts more playful
46:10 — How to move from anxiety into flow?
52:42 — Flow inhibitors, curiosity, and letting go of self-consciousness
56:15 — How technology and social media can block flow
1:00:51 — Setting better intentions around social media
1:03:20 — Jud's advice to his younger self
1:08:35 — Breathing techniques for anxiety
1:13:28 — Where to find Jud and his work
1:14:02 — How to become a stronger, healthier, happier athlete
1:14:48 — Jud's upcoming book Going Beyond Anxiety
1:17:40 — Precision Hydration Sponsorship
1:17:58 — The Power of Being Present

FIND JUD:

► WEBSITE: https://drjud.com

► SUBSTACK: https://substack.com/@judbrewer

LINKS & TOOLS MENTIONED:

► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com

► Precision Fuel & Hydration (15% off your first order at: https://visit.pfandh.com/thextramilest2026

► Jakob Ingebrigtsen Episode: https://www.youtube.com/watch?v=OQeh_Pg0Nz0

► Unwinding Anxiety Book: https://amzn.to/43W8Ncx

► Unwinding Anxiety Program: https://unwindinganxiety.com/

► Going Beyond Anxiety Program: https://www.goingbeyondanxiety.com/

► The Craving Mind: https://amzn.to/4o659Gk

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs

► My Personal Best Running Coaching Program: https://www.skool.com/personalbest

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest Website: https://extramilest.com

► Path Projects Website: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#running #raceday #anxietyrelief #anxiety #marathon

#127: Jakob Ingebrigtsen's Advice to Run Faster, For Non-Elites May 15, 2026

Show notes

Thanks to Heavenly Heat Saunas for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO

Jakob Ingebrigtsen is an Olympic and multi-time world champion and one of the greatest middle-distance runners of his generation. In this episode he shares how he builds confidence, why consistency beats motivation, how the Norwegian double-threshold system works, and the routines behind his training and recovery. We also get into fear, failure, pacing Kipchoge, lactate testing, and how recreational runners should prioritize rhythm and routine.

Watch the full video on YouTube: https://youtu.be/OQeh_Pg0Nz0

Chapters:

0:00 — Jakob Ingebrigtsen on confidence, routine, and racing
0:53 — Welcome & Running Breakthroughs book
2:17 — How Jakob builds confidence through practice
3:58 — Why racing more helps with nerves
5:51 — How Jakob deals with failure and disappointment
6:33 — Jakob's Copenhagen Half Marathon experience
9:46 — Jakob's path to the marathon, will he go longer?
10:54 — Would Jakob ever run an ultramarathon?
13:11 — Balancing low and high intensity training
14:47 — Jakob's YouTube channel and showing the full athlete journey
15:24 — The Norwegian double threshold method
17:10 — What recreational runners misunderstand about threshold training
19:30 — Heavenly Heat Saunas Sponsorship
20:12 — How Jakob's training load has changed over time
21:19 — Measuring progress in training
23:27 — Jakob's training tools, heart rate, and lactate testing
27:51 — Developing Jakob's COROS Pace 4 watch
30:29 — Being fearless and chasing big goals
32:00 — Jakob's 1500m world record goal
3:25 33:19 — How Jakob journals and tracks key sessions
35:05 — Using data, intuition, and feel in training
36:40 — Jakob's recovery, sleep, nutrition, and routines
41:05 — Post-workout fueling and recovery meals
42:10 — Finding joy in treadmill running
45:33 — Jakob's advice on how to become a stronger, healthier, happier athlete
47:14 — Building consistency while staying flexible
48:07 — Pacing with Eliud Kipchoge
48:50 — Jakob's closing advice for recreational runners
49:21 — Final thoughts and favorite moments with Jakob

FIND JAKOB INGEBRIGTSEN:

► YOUTUBE: https://www.youtube.com/@jakobinge

► INSTAGRAM: https://www.instagram.com/jakobing

LINKS & TOOLS MENTIONED:

► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com

► COROS Pace 4: https://coros.com/buy/pace4-jakob

► COROS HR Monitor - Jakob edition: https://coros.com/heart-rate-monitor

► Lactate Pro 2: https://www.lactatepro2.com.au

► Kipchoge on Extramilest Show: https://youtu.be/Fktx7qLbXDc

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs

► My Personal Best Running Coaching Program: https://www.skool.com/personalbest

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest Website: https://extramilest.com

► Path Projects Website: https://pathprojects.com

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#JakobIngebrigtsen #TrackAndField #NorwegianMethod #ThresholdTraining #Running #5k #marathon

#126: Coach's Advice to Run & Recover Faster For Recreational Runners May 01, 2026

Show notes

Thanks to Somnus Lab and Heavenly Heat Saunas for sponsoring this video! Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com | Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO

At 58 years old, Albert Shank is still running strong, climbing mountains, and proving that your best running years don't have to be behind you. Coach Albert shares powerful lessons on low heart rate training, Zone 2 running, strength training, injury prevention, recovery, and longevity.

Watch the full video on YouTube: https://youtu.be/plLtVFuBfAI

Chapters:

0:00 — Introducing Albert Shank
1:55 — Somnus Lab Sponsorship
2:57 — How to enjoy running for decades
3:43 — Albert's 58K Grand Canyon birthday adventure
4:10 — How Albert discovered low heart rate training
9:12 — Advice for new low heart rate runners
15:17 — What Albert understands about MAF training now
17:01 — Heavenly Heat Saunas Sponsorship
18:07 — Common mistakes in low heart rate training
25:01 — How to coach athletes in early frustration phase
28:35 — Adjusting for heat, stress, sleep, and illness
30:00 — Albert's current running and injury recovery
32:06 — How heart rate zones change with age
34:36 — Strength training for healthy aging
40:12 — Daily movement habits that build strength
46:00 — Keeping heart rate low on hills
50:18 — Treadmill vs outdoor running for heart rate training
51:27 — Weekly volume for runners over 40
54:29 — Cross-training for longevity
57:05 — Keeping running joyful and playful
59:55 — How training changes in your late 50s
1:13:55 — Cycling heart rate vs running heart rate
1:22:17 — Low heart rate running and keto: pros & cons
1:25:07 — Your best running years may not be behind you
1:27:17 — Does running performance have to drop with age?
1:29:23 — The advice Albert repeats most often
1:30:17 — Where to find Albert
1:30:59 —How to become a stronger, healthier, happier athlete

FIND ALBERT SHANK:

► Strava: https://www.strava.com/athletes/26803675

► Website: https://hillrunner50.wixsite.com/hillrunner50

LINKS & TOOLS MENTIONED

► Somnus Lab (Code: FLO for 10% off : https://somnuslab.com

► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com

► Ryan Hall Episode: https://youtu.be/lHCA5AxPgb0

► Dr. Rangan Chatterjee Episode: https://youtu.be/mF0CCpy3Dzo

► Lawrence van Lingen Episode: https://youtu.be/zDJrNa-tO8c

FIND FLORIS GIERMAN:

► Running Breakthroughs Book: https://florisgierman.com

► Personal Best Coaching Program: https://www.skool.com/personalbest

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest Website: https://extramilest.com

► Path Projects: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches, and health experts on how to become a stronger, healthier, and happier athlete.

Learn more about our running coaching program at https://www.pbprogram.com

Affiliate Disclosure:

Some links above are affiliate links. I may earn a small commission at no extra cost to you.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#runningtips #marathontraining #runningmotivation #endurancetraining #marathon #running

#125: Sara Hall's Advice For Non-Elite Runners Apr 24, 2026

Show notes

Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video! Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO | Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com.

Sarah Hall is one of the fastest American marathon runners in history, running 2:20 in her late 30s and continuing to compete at an elite level into her 40s. She is a mother of 4 and married to marathon legend Ryan Hall. In this conversation, she shares key lessons on marathon training, running longevity, mental strength, failure, and how to enjoy the process of becoming a stronger, healthier runner.

Subscribe and hit the bell to see new videos: https://youtu.be/en4w0-RpWgk

Chapters:

0:00 — Intro
1:28 — Heavenly Heat Saunas Sponsorship
2:36 — Writing For the Love of the Grind
5:08 — 30 years of running lessons
8:57 — The most common runner mistakes
13:26 — How running can become a form of service
16:05 — Strength training, Ryan Hall, and trails
20:08 — Somnus Lab Sponsorship
21:05 — The London Marathon
28:05 — Staying calm under pressure
32:34 — How Sarah thinks about failure
38:00 — Training intensity and intuition
41:55 — Rest, pizza, and underfueling
44:25 — Protecting your energy
48:56 — Female-specific advice for runners
52:24 — Running form and efficiency
55:48 — Race recovery done right
57:45 — Self-massage and pre-run bodywork
1:00:54 — The STEPS Foundation and running as service
1:04:38 — What still drives Sarah Hall
1:08:30 — How runners can get unstuck
1:10:05 — What success as a runner actually means
1:12:23 — Advice Sarah would give her younger self
1:15:10 — Where to find Sarah and her book
1:15:35 — How to become a stronger, healthier, happier athlete

FIND SARAH HALL:

► Instagram: https://www.instagram.com/Sarahall3

LINKS AND TOOLS MENTIONED:

► For the Love of the Grind: https://amzn.to/4sQ5opG

► Side Kick Scraping Tool: https://sidekicktool.com/sarahall

► Heavenly Heat Saunas (Code: FLO for 6% off): https://heavenlyheatsaunas.com

► Somnus Lab (Code: FLO for 10% off): https://somnuslab.com

► The STEPS Foundation: https://www.thesteps-foundation.org

FIND FLORIS GIERMAN:

► Running Breakthroughs Book: https://florisgierman.com

► Personal Best Coaching Program: https://www.skool.com/personalbest

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Extramilest Website: https://extramilest.com

► Path Projects: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches, and health experts on how to become a stronger, healthier, and happier athlete.

Learn more about our running coaching program at https://www.pbprogram.com

Affiliate Disclosure:

Some links above are affiliate links. I may earn a small commission at no extra cost to you.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#runningtips #marathontraining #runningmotivation #endurancetraining #marathonrunner #womensrunningcommunity #running

#124: Ryan Hall 2.0 on Strength Training For Runners, Lifting Heavy & Trail Running Apr 17, 2026

Show notes

Ryan Hall is the first American to run a Sub 2:05 marathon. After retiring from pro running, Ryan took up weightlifting & running coaching. In round 2 of our conversation, we discuss strength training for runners, injury prevention, trail running and more in much detail.

Watch this full video on YouTube: https://youtu.be/lHCA5AxPgb0

Chapters:

0:00 — Master your mind, master your running
0:55 — Introducing Ryan Hall
1:28 — Heavenly Heat Saunas Sponsorship
2:42 — Morning routine, meditation, and body awareness
4:15 — What kind of meditation works best for Ryan
8:50 — How to release tension in the body
11:53 — Meditation, lifting, and staying present
15:12 — Following curiosity from road running to trail adventures
18:42 — Advice for road runners getting into trail running
21:40 — How to become a more well-rounded athlete
25:47 — Trail running, self-trust, and staying calm
31:56 — Electrolyte strategy
36:17 — Strength training: Build power, stay injury-free
45:28 — When to push and when to back off
47:47 — Nutrition for gaining muscle
52:16 — Tracking calories, protein, and meal prep
56:22 — Fueling with carbs, fats, and protein
59:25 — Cooling strategies
1:03:45 — How to start strength training
1:07:01 — Why a simple gym program helps beginners
1:09:42 — Hitting plateaus and small gains
1:11:29 — Ryan's current goals and measuring fitness
1:13:15 — Where to find Ryan and his foundation
1:17:34 — How to become a more efficient runner
1:19:15 — Why jump rope is great for runners
1:23:14 — How to Become a Stronger, Happier, Healthier Athlete

FIND RYAN HALL HERE:

► Instagram: https://www.instagram.com/ryanhall3

► Twitter: https://twitter.com/ryanhall3

► Facebook: https://www.facebook.com/ryanhall3

► Website: https://blog.ryanandsarahall.com

LINKS & TOOLS MENTIONED

► Round 1 Extramilest Show with Ryan Hall on Strength Training: https://youtu.be/5EugD_uoBzw

► Ryan Hall and Floris Gierman running 50k in the Grand Canyon: https://youtu.be/owYvOOx4x2M

► The Hall Steps Foundation: https://www.facebook.com/TheHallStepsFoundation

► Run Free Training: https://runfreetraining.com

► Run the Mile You're In - (book) by Ryan Hall: https://amzn.to/3XlDzav

► My Personal Best Running Club, Free 7 day Trial: https://www.skool.com/personalbest

► My new book Running Breakthroughs, also as Audio book: https://geni.us/runningbreakthroughs

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Instagram: https://www.instagram.com/florisgierman

► Podcast: https://extramilest.com/podcast

► Strava: https://www.strava.com/athletes/1329785

► Extramilest Website: https://extramilest.com

► Path Projects Website: https://pathprojects.com

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our new running coaching program can be found at https://www.pbprogram.com

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to Heavenly Heat Saunas and Somnos Lab for sponsoring this video:

Get 6% off your sauna with code FLO at https://www.heavenlyheatsaunas.com/discount/FLO
Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com.

#123: Why Most Runners Quit Too Early (Not What You Think) | Kerry Ward Apr 01, 2026

Show notes

Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://drinklmnt.com/flo

Kerry Ward and I discuss what really holds runners back and how to push through it. Kerry shares powerful stories from his races, lessons on saying yes to new challenges, and why the hard moments are actually the ones that matter most. For those who've ever struggled to stay consistent, felt like quitting mid-run, or wondered how to become mentally stronger.

Watch this full video on YouTube: https://youtu.be/wqv8pOcmtCc

Chapters:

0:00 — The mindset that gets you through any run
0:59 — LMNT sponsorship
1:58 — Personal Best Program
2:10 — Running Breakthroughs book
2:27 — Meet Kerry and what holds recreational runners back
6:32 — How to handle low points in a race day
13:24 — The science of not giving up (rat study)
19:26 — Kerry's YouTube journey
22:40 — Check PB Program
23:29 — Embracing the low points and why it matters
31:14 — Being gentler with yourself in training
36:28 — Awareness, presence, & staying connected in the moment
37:53 — How to practice gratitude on the run
41:07 — Why does cold exposure build mental toughness?
45:01 — The power of running with others
48:13 — Advice for runners who feel too old or too slow
55:56 — Saying yes to new challenges & Kerry's first Ironman
1:02:52 — How to say yes more often
1:06:00 — Kerry's advice to his younger self
1:12:19 — Growth through experience and discomfort
1:16:52 — How runners can use visualization for training and racing
1:20:30 — Saying yes before you feel ready
1:26:03 — How to Become a Stronger, Happier and Healthier Athlete
1:29:18 — How to find your running tribe

FIND KERRY WARD:

► Youtube: https://www.youtube.com/@FullTiltWard

► Instagram: https://www.instagram.com/kerryward

LINKS & TOOLS MENTIONED

► Personal Best Running Club, Free 7 day Trial: https://www.skool.com/personalbest

► My new book Running Breakthroughs, also as Audio book: https://geni.us/runningbreakthroughs

► Wes Plate Cocodona 250 2021: https://youtu.be/p8we_9JpKg0

► Kerry Ward Cocodona 250 2021: https://youtu.be/h_Lkp5zhcO4

► Path Projects: https://pathprojects.com

► Extramilest Episode with Courtney Dauwalter: https://youtu.be/OTgwIEAN3B4

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Free 7 Day Trial For Our New Personal Best Running Club: https://www.pbprogram.com

► Buy my new book Running Breakthroughs: https://geni.us/runningbreakthroughs

► Instagram: https://www.instagram.com/florisgierman/

► Extramilest Website: https://extramilest.com

► Strava: https://www.strava.com/athletes/1329785

► Path Projects Website: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our new running coaching program can be found at https://www.pbprogram.com

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#122: You're Doing Zone 2 Wrong (Even If You Think You're Not) | Scott Johnston Round 2 Mar 27, 2026

Show notes

Thanks to Bear Mattress for sponsoring this video. Get 40% off your Bear mattress at https://www.bearmattress.com/floris using code Floris.

Another incredible episode with Coach Scott Johnston. He is back for Round 2 after our first episode reached over 140,000 YouTube views in just a few weeks. We dive deeper into Zone 2 training, common mistakes runners make, VO₂ max myths, recovery, and how to balance intensity and volume for long-term progress without burning out.

Watch this full video on YouTube: https://www.youtube.com/watch?v=HDg4NAEKQO8

Chapters:

0:00 – The truth about zone 2 training
1:00 – Training for the Uphill Athlete
1:20 – BEAR mattress sponsorship
2:40 – What people get wrong about zone 2 training
10:10 – MAF training explained (180 – age)
14:11 – What people get wrong about high-intensity training
23:18 – Introducing our new Personal Best Running Club
24:07 – Recovery times by training zone
28:27 – How Jakob Ingebrigtsen runs double threshold sessions
34:50 – Balancing volume, intensity, and priorities
37:14 – Overtraining signs and recovery debt
47:45 – Motivation, body signals, and when to stop
51:40 – How to do run-walk training in zone 2
55:40 – How to measure progress in run-walk training
57:12 – Sample run-walk training week
59:22 – Guidelines for beginners starting easy training
1:02:04 – How to do cross-training during injury
1:05:12 – Lever treadmill tool (injury recovery)
1:07:23 – Returning after injury or time off
1:13:20 – Training in heat and adjusting effort
1:18:58 – Does aerobic threshold improve over time?
1:20:58 – Breathing vs heart rate for intensity
1:24:00 – Training at altitude (heart rate adjustments)
1:25:35 – Where to find Scott, his books, & programs
1:27:03 – Final advice for recreational runners to improve without burnout

FIND SCOTT JOHNSTON

► Website: https://evokeendurance.com/

► Instagram: https://www.instagram.com/coach_scott_johnston/

► Evoke Instagram: https://www.instagram.com/evokeendurance/

► Reddit: https://www.reddit.com/r/evokeendurance/

► Podcast: https://podcasts.apple.com/us/podcast/evokecast/id1652132598

► Spotify: https://open.spotify.com/show/5hEgBO6OHjnya5S6CWL024

► Training for the New Alpinism Book: https://a.co/d/056KjXT1

► Training for the Uphill Athlete Book: https://a.co/d/00NXdpdR

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Our New Personal Best Running Coaching Program: https://www.pbprogram.com/

► Buy my new book Running Breakthroughs: https://geni.us/runningbreakthroughs

► Instagram: https://www.instagram.com/florisgierman/

► Extramilest Website: https://extramilest.com

► Strava: https://www.strava.com/athletes/1329785

► Path Projects Website: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our running coaching program can be found at https://www.pbprogram.com

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#121: How to Build an Unstoppable Aerobic Engine (Even If Starting From Zero) | Scott Johnston Feb 28, 2026

Show notes

Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://DrinkLMNT.com/FLO This is one of my favorite podcast episodes I've ever recorded. Scott Johnston is an established coach and co-author of the book Training for the Uphill Athlete. We dive into aerobic development, thresholds, Zone 2 training, and how to become a stronger, healthier and happier athlete.

Watch this full video on YouTube: https://youtu.be/vAqQPDXtq5k

Chapters:

0:00 – The aerobic foundation every endurance athlete needs
1:30 – LMNT sponsorship
2:40 – Introducing Scott & Training for the Uphill Athlete
6:38 – Why aerobic capacity matters most
11:49 – How long it takes to build an aerobic engine
14:31 – Aerobic vs anaerobic thresholds
18:38 – Aerobically developed vs deficient athletes
25:08 – Scott's high-level advice for aerobic development
29:47 – How to test aerobic and anaerobic thresholds
36:33 – The second threshold test: duration and intensity
38:50 – Training stress, recovery, and stagnation
43:00 – Injury risk and ramping volume too fast
44:48 – Advice Scott would give his younger self
54:02 – Fast vs slow twitch athletes
59:30 – Threshold workouts and training smarter
1:06:16 – When double threshold workouts make sense
1:07:24 – Where to find Scott
1:09:46 – How to be a healthier, stronger, happier athlete

FIND SCOTT JOHNSTON

► Website: https://evokeendurance.com/

► Instagram: https://www.instagram.com/coach_scott_johnston/

► Evoke Instagram: https://www.instagram.com/evokeendurance/

► Reddit: https://www.reddit.com/r/evokeendurance/

► Podcast: https://podcasts.apple.com/us/podcast/evokecast/id1652132598

► Spotify: https://open.spotify.com/show/5hEgBO6OHjnya5S6CWL024

LINKS & TOOLS MENTIONED

► Training for the New Alpinism Book: https://a.co/d/056KjXT1

► Training for the Uphill Athlete Book: https://a.co/d/00NXdpdR

► Jeff Pelletier Badwater Movie: https://youtu.be/S774m29AYr4

► My new book Running Breakthroughs: https://florisgierman.com/

► More options to buy the book worldwide on Amazon: https://geni.us/running-breakthroughs

► Path Projects: https://pathprojects.com/

► Extramilest Episode with Mark Allen: https://youtu.be/YlBUJTIggyA

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► My Personal Best Running Coaching Program: https://www.pbprogram.com/

► Podcast: https://extramilest.com/podcast/

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman/

► Buy my new book Running Breakthroughs: https://florisgierman.com/

► Extramilest Website: https://extramilest.com

► Path Projects Website: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our running coaching program can be found at https://www.pbprogram.com

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#120: Stress Is Killing Your Running (The Relax Fix You're Missing) with Dr Kasim Al-Mashat Feb 01, 2026

Show notes

Thanks to LMNT for sponsoring this video. Get a free sample pack with any purchase at https://DrinkLMNT.com/FLO This episode focuses on simple, practical tools to reduce stress in daily life, stay calm, and run with more presence. We talk breathing, awareness, mindset, and race-day nerves, and how relaxing on purpose can actually improve performance and enjoyment. Dr. Kasim, a member of our Personal Best Running Coaching Program, shares what's worked for him in training and daily life.

Watch this full video on YouTube: https://youtu.be/MsJ_vyx-CLc

Chapters: