Whether you are aiming for a 1-hour 10K, want to run a sub-50 min 10K, or even a sub-40 min 10K, this episode is for you! We discuss how to run PR in the 10K, no matter your pace. This episode is for intermediate to experienced runners. If you are looking for more information on your first 10K, tune into episode 38!

In this episode, you will learn:

• The benefits of including a 10K in your race schedule

• Weekly volume and long runs when aiming for a 10K PR

• Our favorite 10K workouts when training for a PR

• How to progress your workouts when training for your fastest 10K

• When to use current 10K pace vs goal 10K pace in training

• What does 10K effort feel like?

• How to set your 10K goal pace

• Supplements and nutrition for a 10K race

• 10K racing strategies

This episode is sponsored by Previnex! Previnex creates clinically effective, third-party tested supplements made with high-quality ingredients. Their Joint Health supplement has received rave reviews from our listeners. Use the code treadlightly for 15% off your first order at previnex.com

Use code TREADLIGHTLY for 20% off your first purchase at Skratchlabs.com!

References:

PMID: 38558543

PMID: 40010368

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👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

One of the most common running questions, from the 5K to the marathon, is about how to set goals. You have big, exciting time goals and you want to achieve them - but are they realistic? How much progress can you expect in a training cycle? How do you set goal pace?

This discussion brings you practical guidance for setting time goals in running, whether you are a beginner or an experienced runner. We discuss setting marathon goals, as well as setting half marathon goals and 10K/5K time goals.

In this episode, you’ll learn:

• What variables impact achieving time goals in running

• Are marathon pace calculators accurate?

• How long does it take to achieve your time goals in running?

• How to set realistic goal pace

• How to pick a race when aiming for a running PR

• How to use tune-up races to set time goals

• Benchmark workouts to set your running time goals

• How to set a time goal for your first marathon or half marathon

This episode is sponsored by Tifosi: Follow link https://tifosiopticsinc.pxf.io/c/2475256/2888012/29284 for durable, budget-friendly, no-slip sunglasses!

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

Morning runners will skip a pre-run snack for many reasons: gut comfort, time constraints, or the belief that running fasted will make them faster. For years, fasted running was trendy and even recommended. However, science and training theory evolve, and so we’re here to tell you in 2025: fed is fastest, and that includes during training.

We address some common misconceptions around fasted running. Does fasted cardio make you a better fat burner - and does that even matter for running performance? Are there any downsides to running without carbs in the tank? We dive into the research around fasted running and make practical recommendations. Whether you are running for health or marathon training, you will want to listen to this episode!

In this episode, you will learn:

• Understanding reasons why runners train fasted

• The research behind why fasted running may be holding you back

• Quick and easy-on-the-stomach pre-run snacks

• Is it okay to skip fuel for an easy run?

• Does eating before a run affect training adaptations?

• How to train your gut to tolerate pre-run eating

If you enjoyed this episode, you may also like:

• Hybrid Training as Health Training wiht Dr. Alyssa Olenick (82)

• Is Sugar Bad for Runners? With Cortney Berling, RD, MPH (98)

• What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability (76)

• Ketones, Sodium Bicarb, and Other Supplements for Runners (106)

  
  

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.

References:

• PMID: 32702658
• PMID: 28012184
• PMID: 38201996
• PMID: 33198277
• PMID: 32021500
• PMID: 40073985
• PMID: 39842253
• PMID: 39840806
• PMID: 32926647
• PMID: 33105701
• PMID: 32079327
• PMID: 32245088

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!