It’s December 22nd. You are traveling, the house is chaotic, and there is a plate of cookies staring at you. The anxiety sets in: "If I miss my long run on Christmas morning, will I lose all my fitness?"
The answer is NO.
In this episode, Coach Chris and Coach Maya give you scientific permission to do less this week. We break down the Science of Maintenance and explain how you can reduce your training volume by 50% without losing a single ounce of VO2 Max fitness.
In this episode, we cover:
🔗 Links & Resources Mentioned:
Training for a Half Marathon?
Visit HalfMarathonTrainingPlan.com for free training schedules, gear reviews, and nutrition guides to help you cross the finish line injury-free.
Disclaimer: This episode is for educational purposes only. Always consult a doctor before starting a new exercise or supplement routine.
If you just signed up for your first half marathon, you might be tempted to spend a fortune on carbon-plated shoes and fancy gadgets. Don't. In this episode, Coaches Chris and Maya break down the only 3 tools you actually need to stay injury-free and consistent.
We explore the science of the "Comfort Filter," why your brain tricks you into running too fast (and why you need a watch to stop it), and the hydration mistake that leads to cramps.
🔥 In this episode, we cover:
🛍️ Featured Gear & Resources:Don't guess at the store. See Coach Chris's curated list of tested gear mentioned in this episode (including the exact watch and socks we recommend):👉 The Runner's Toolkit (Official Gear List)
📑 Scientific References:
🎧 Listen to the Companion Episode:Ep 7: Recovery Run Myths & The "Garbage Zone"
🏃♂️ Download the Free Plan:Get the printable 14-Week Half Marathon Training Plan (with the fridge tracker): Download Here
Disclaimer: This episode is for educational purposes only. Always consult a medical professional before starting a new training program.
Most runners think recovery runs are just “junk miles” or a way to flush out lactic acid. In this episode, Coaches Chris and Maya explain why that’s wrong – and how truly easy running quietly builds the endurance engine that makes you faster on race day.
Using real training science, they unpack what recovery runs actually do inside your body, how they fit into a smart half marathon plan, and why running too fast on easy days can sabotage your progress.
In this episode, you’ll learn:
Runner Tip of the Week: Chris and Maya share a simple way to check if your recovery pace is truly easy enough – so you stop turning recovery days into secret tempo runs.
Related episodes & resources:
For more science-backed training guides, recovery strategies, and gear recommendations, visit HalfMarathonTrainingPlan.com.
Train Smart. Run Strong. Finish Proud.
Most runners hit the wall not because they’re out of fitness, but because they’re out of fuel. In this episode, Coaches Chris and Maya break down the real science behind mid-run fueling so you can avoid bonking, run stronger, and finish faster.
We unpack everything from glucose vs fructose transporters, to sodium co-transport, to how caffeine enhances endurance — all in a clear, actionable way you can apply immediately to your long runs and half marathon race day.
What you'll learn:
Show Notes:
Read more at HalfMarathonTrainingPlan.com
Magnesium might be the most important mineral runners overlook — and the science shows its impact reaches far beyond cramps or sleep. In this episode, Coaches Chris and Maya break down how magnesium affects energy production, muscle contraction and relaxation, neuromuscular control, cardiovascular stability, and long-term training health.
Most runners focus on sodium and potassium, but magnesium is the mineral that makes those electrolytes work. It regulates ATP activation, maintains ionic gradients, supports heart rhythm, and prevents subtle but performance-killing deficiencies that standard blood tests often miss.
What you'll learn:
Show Notes:
Find companion articles, training tools, and related nutrition guides at HalfMarathonTrainingPlan.com.
The 10% rule is one of the most widely repeated training guidelines in running — but science says it may actually be slowing you down and increasing injury risk. In this episode, Coaches Chris and Maya break down the real research behind mileage progression, long runs, fatigue resistance, workload management, and smarter ways to build volume for a faster half marathon.
This episode cuts through outdated training myths and replaces them with evidence-based strategies built around the body’s true adaptation cycle. You’ll learn how to build mileage safely, add intensity without burnout, and structure your training to unlock your fastest 13.1 ever.
What you'll learn:
Show Notes:
Explore training guides, recovery tools, and deeper episode notes at HalfMarathonTrainingPlan.com.
Creatine isn’t just for weightlifters — runners can use it to boost recovery, improve brain performance, and enhance high-intensity surges without unwanted weight gain.
In this episode, Coaches Chris and Maya break down the real science behind creatine for runners using research on ATP regeneration, recovery markers, inflammation, glycogen storage, mental fatigue, and fast-twitch muscle preservation.
What you'll learn:
Show Notes:
Find companion notes, recovery guides, and training articles at HalfMarathonTrainingPlan.com.
Running injuries are the #1 reason runners lose consistency — but most are completely preventable. In this episode, Coach Chris and Coach Maya break down new research showing that it’s one single run, not your weekly mileage, that often triggers overuse injuries.
You’ll learn the four proven, evidence-backed strategies that dramatically reduce injury risk:
1️⃣ Strength training
2️⃣ Structured warm-ups
3️⃣ Cross-training
4️⃣ Replacing worn-out shoes at the right mileage
Stay healthy, run farther, and keep training strong — backed by real science and clear, actionable advice.
Coaches Chris and Maya break down the truth about protein bars — what’s healthy, what’s hype, and how to choose the right one for your goals.
Season 1, Episode 1: The Truth About Protein Bars — What’s Really Inside and How to Choose Wisely
In this episode, Coach Chris and Coach Maya dive deep into the world of protein bars — how they’re made, what ingredients actually matter, and how to separate marketing hype from real nutrition.
Based on recent research and practical insights, this conversation covers:
Whether you’re training for a race or just trying to eat smarter, you’ll learn how to use protein bars strategically — not as candy disguised as fitness food, but as tools that actually support your health and goals.
Visit HalfMarathonTrainingPlan.com for free training guides, nutrition resources, and upcoming podcast episodes.
Train smart. Run strong. Finish proud.
Welcome to the Half Marathon Training Plan Podcast — your guide to running smarter, recovering stronger, and crossing the finish line with confidence.
In this short intro, Coach Chris and Coach Maya explain what you can expect: a practical, science-based approach to half marathon training for real runners—whether you’re preparing for your first 13.1 or chasing a PR.
What we’ll cover in upcoming episodes:
Follow along at HalfMarathonTrainingPlan.com for free guides, plans, and resources to support your journey from start to finish.
Two coaches. One goal. Train smart, run strong, and finish proud.