Show Notes
Everyone wants to become a better runner... But very few people actually know how to structure their training week.
Should you run every day? How many strength sessions should you do? Is the treadmill okay? How do elite athletes balance running, recovery, and the gym?
In Episode 2 of our 12-week SLAY Performance Series, Olympian Louise Hazel breaks down the exact framework she recommends for beginner and intermediate runners preparing for the Nike After Dark Half Marathon.
By the end of this episode, you'll understand why every run has a purpose, how to stop wasting energy on the wrong workouts, and how to train smarter—not harder.
In this episode: 🏃 Why every run has a different job 🏋️ The five sessions every runner needs each week 💨 How VO₂ max training improves your speed 💪 The best strength exercises for runners 🏃♀️ Treadmill vs outdoor running—which is better? 😴 Why recovery is where fitness is actually built 📅 Beginner and intermediate weekly training plans
If you've ever wondered, "Am I training correctly?"—this episode is for you.
This Week's Challenge Open your calendar. Schedule every run. Schedule your strength sessions. Schedule your recovery. Athletes don't find time. They make time.
Next Week: The Runner's Gym—exactly what to do in the gym (and what to avoid) to become stronger, faster, and more injury-resistant.
Subscribe and train with us every week as we count down to race day.
🎧 LISTEN TO THE FULL EPISODE Spotify: https://open.spotify.com/show/35UovsfJZfat5xU6r6i55b?si=a54a6454c06445c4&nd=1 Apple Podcasts: https://podcasts.apple.com/us/podcast/slay/id1393889958Youtube: https://www.youtube.com/channel/UCX5I8e0HAZxB-SEvp4oLCCA
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More from SLAY
This is it. Twelve weeks of training. Long runs. Strength sessions. Early mornings. Fuel. Recovery. Self-doubt. Progress. And now there is only one thing left to do: Race.
You're TWO WEEKS away from your half marathon. And suddenly you're questioning everything. Did I train enough? Was my longest run long enough? Why do my legs feel terrible? Should I run this week? Should I carb load? How many gels do I need? Can I walk? What if I can't sleep? What if everyone starts faster than me? And the biggest question of all... What if I can't finish?
You've spent weeks training for your half marathon. And now that race day is getting closer... Your training plan is telling you to do less.
You’ve been training for weeks. You’re running further. You’re lifting weights. You’re fueling properly. You’re recovering better. So why aren’t you getting faster every week? And if your pace hasn’t changed… is your training actually working? In Episode 10 of the SLAY Stronger Runner Series, Olympian, coach and SLAY founder Louise Hazel explains why pace is only one measure of running progress, and why you could be becoming a significantly better runner without seeing a dramatic change on your watch.
You’re training for 13.1 miles. But does that mean you actually need to run 13.1 miles before race day? And if you haven't… how can you possibly know you'll finish?