#137: 4 Simple Speed Workouts to Run Faster | With Coach Mario Fraioli

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow | Getting faster doesn't mean pushing harder on every run. In this episode, running coach Mario Fraioli shares how to introduce speed work, use hills to build strength, and balance training with a busy life. We also explore running strong in your 40s and beyond, learning to trust your body, and keeping the joy in running while working toward your next personal best.

🔥 Transform your running with expert coaching. Join my Personal Best Program: https://www.skool.com/personalbest

Watch the full video on YouTube

Topic covered:

• 00:00 — Smarter training with Mario Fraioli
• 01:15 — Building better habits with the Personal Best challenge
• 02:21 — Mario's training fundamentals: Think like an athlete
• 11:32 — Keeping your training simple
• 13:20 — How self-talk shapes your running
• 15:20 — Balancing running data and managing training stress
• 20:36 — Building a training week around a busy schedule
• 22:23 — Why short runs still count
• 25:08 — How to introduce speed work with strides
• 28:35 — Precision Fuel & Hydration Sponsorship
• 29:45 — Getting comfortable with faster running
• 32:06 — The mile repeat progression workout
• 38:14 — The "throwaway 400" warm-up trick
• 41:04 — Using hills to build strength and speed
• 44:13 — Downhill training and varying your strides
• 46:17 — Behind a Western States champion's training and recovery
• 50:19 — Why a predictable routine improves training
• 56:20 — Running strong in your 40s and beyond
• 1:02:17 — Keeping easy days truly easy
• 1:02:58 — Getting started with strength training as you age
• 1:06:52 — Common mistakes recreational runners make
• 1:09:09 — Where to find Mario
• 1:10:27 — How to become a stronger, healthier & happier athlete

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WHERE TO FIND MARIO:

► Website: https://mariofraioli.com

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

► Newsletter: https://themorningshakeout.com

LINKS & TOOLS MENTIONED

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

► Precision Fuel & Hydration | 15% off your first order at: http://visit.pfandh.com/extramilestshow

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

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.

Get 15% off your first order at http://visit.pfandh.com/extramilestshow

We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest