Long Run Strategy, Balancing Intensity vs. Volume, Heavy Lifting, & More (Q&A with Jason)

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Nov 20, 2025

Discover the secrets behind effective long run strategies, with tips on goal-pace work and fueling practices. Learn how to expertly balance intensity with volume, especially for senior runners. Gain insights into the importance of heavy lifting and safe strength training protocols. Explore high-carb fueling recommendations for marathons and how to effectively train your gut for race day. Jason also discusses pacing strategies and the significance of tapering weightlifting as you prepare to compete.

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ADVICE

Use Multiple 20-Mile Runs Strategically

If you can handle another 20-miler during marathon prep, do it but avoid running it too hard.
Add goal-pace segments at the end of one long run to practice fueling and race fatigue management.

INSIGHT

End-Run Pace Mimics Race Demand

Finishing long runs with marathon pace miles simulates race stress and improves race fueling practice.
Practicing fueling at marathon pace exposes the gut to the jostling of race digestion.

ADVICE

Balance Volume And Intensity For Older Runners

Reduce weekly volume as you age but maintain key intensities like speed and strength sessions.
Space hard sessions farther apart and replace some mileage with low-impact cross-training like cycling.

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Listen in on a Team Strength Running coaching call, where Jason takes questions from the community about training, long runs, workout strategy, and more.

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We discuss:

Long run strategy (related podcast with David Roche!)
The value of lifting heavy weights (start here)
How to balance speed and mileage

Thank you for listening and supporting the podcast!

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