Human Performance Outliers Podcast with Zach Bitter Episode 466: Running Starter Pack
7 snips
Dec 3, 2025 Discover essential tips for structuring a sustainable running program that benefits both beginners and seasoned athletes. Learn the importance of consistency and how to budget your training time effectively. Zach emphasizes building a low-intensity foundation and discusses safe volume increases to minimize injury risks. Compare RPE, heart rate, and pace as training tools, and understand the optimal use of intervals. Plus, gain insights on race specificity and how to keep your training enjoyable over the long haul!
AI Snips
Chapters
Transcript
Episode notes
Start With A Realistic Time Budget
- Sit down and honestly decide how much weekly time you can sustainably commit to running.
- Build your plan around that realistic weekly time so you stay consistent long-term.
Build A Low‑Intensity Base First
- Ramp up gradually to a low-intensity aerobic base before adding harder workouts.
- Distribute runs evenly across the week with one longer run at ~20–25% of weekly volume.
Increase Volume Conservatively
- Increase weekly volume conservatively; 10% per week is a safe general guideline.
- Avoid jumps toward 20–30% week-to-week to reduce injury and burnout risk.