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Most athletes think the key to improvement is simple: train more, push harder, and stack on more workouts.

But what if that’s exactly what’s holding you back?

In this episode of The Endurance Athlete Journey Podcast, we break down how to actually structure your training week so that your workouts build fitness—not fatigue. This is Part 3 of our training plan series, where we move beyond theory and into real-world execution.

We dive into how to take your weekly training volume and turn it into a plan that works with your life, not against it. Because the difference between progress and burnout isn’t how hard you train—it’s how you sequence, recover, and manage fatigue over time.

You’ll learn why many athletes feel like they’re getting slower despite training more, how poor workout sequencing sabotages performance, and why recovery is one of the most overlooked performance tools.

We also discuss:

• How to properly sequence workouts across the week
• Why fatigue is necessary—but must be managed
• The biggest mistake athletes make with easy days
• How to balance intensity, volume, and recovery
• Why generic training plans (and even AI) fall short without personalization

If you’ve ever felt stuck, constantly tired, or unsure why your training isn’t working—this episode will change how you approach your entire week.

Key Takeaways:

• Fatigue is required for adaptation—but unmanaged fatigue leads to breakdown
• Workouts cannot be evaluated in isolation—they must be viewed within the full week
• The goal is not to do more—it’s to sequence better
• Easy days are just as important as hard days—and most athletes get them wrong
• Poor recovery habits lead to the illusion of lost fitness
• Consistency—not intensity—is what drives long-term performance
• Training plans must adapt to your real-life schedule, not just ideal conditions
• There is more than one way to achieve a training goal—but not all methods carry the same risk
• Generic plans (and AI-generated plans) lack the ability to integrate life demands and individual nuance
• Strategic recovery (not just rest days) is a critical part of performance

Timestamps:

00:00 Why structuring your training week matters
00:36 The art of workout sequencing
01:31 Why AI training plans fall short
02:28 Managing volume, stress, and fatigue
04:18 Building your training week
10:13 Individualizing training and recovery
30:04 The big picture: fatigue vs performance
32:18 Why fatigue hides your fitness
36:25 The 80/20 method and intensity balance
43:02 Customizing training cycles beyond 7 days
75:01 Recovery, consistency, and long-term success
80:04 Wrap-up and next steps

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

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In this solo episode of the Endurance Athlete Journey Podcast, Katie shares an honest and detailed update from her marathon training block as she prepares for Grandma’s Marathon.

She walks through recent weeks of training, including challenging speed sessions, long-run workouts, strength work, and the reality of balancing fatigue, life, and consistency. From navigating tough workouts on low sleep to adapting pacing in warm conditions, this episode offers a real look at what marathon training actually feels like behind the scenes.

The second half of the episode dives deep into nutrition and fueling strategies. Katie breaks down how she approaches daily fueling, meal planning, and recovery—without falling into the “what I eat in a day” trap. She shares practical insights on:

• Fueling before, during, and after workouts
• Why under-fueling can impact sleep and recovery
• How to plan meals during busy weeks
• Long run fueling strategies and carb intake goals
• Listening to hunger cues and letting go of scale anxiety

Whether you’re training for a marathon or just trying to better support your endurance goals, this episode is packed with relatable experiences and practical takeaways to help you fuel smarter and train stronger.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

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Building a training plan isn’t just about adding more miles each week.

In this episode, we break down one of the most misunderstood concepts in endurance training: how to build volume the right way — without burning out, breaking down, or blindly following rules that don’t apply to you.

We walk through how coaches actually think about progressing volume, why increasing intensity and volume at the same time is a common mistake, and how to structure your training in a way that your body can actually absorb.

You’ll also learn why there is no such thing as a “perfect” training plan — and what actually matters if you want to make consistent progress.

Whether you’re training for your first race or trying to take your performance to the next level, this episode will help you approach your training with more clarity and confidence.

What You’ll Learn in This Episode:

• How to safely build training volume over time
• Why you shouldn’t increase volume and intensity together
• The difference between weekly volume and individual workout progression
• How to structure training using step-wise or block-based approaches
• Why “one-size-fits-all” training plans don’t work
• How to adjust your training based on real life and recovery

Timestamps:

00:00 – Why Volume Matters in Your Training Plan
02:30 – Assessing Your Starting Point as an Athlete
05:00 – How to Progress Volume Safely (Step-by-Step)
08:15 – Setting Peak Volume and Planning Your Taper
12:00 – Adjusting Volume Based on Experience Level
15:00 – The Truth About the 10% Rule
18:40 – Managing Volume in Multi-Sport Training
22:50 – Why the 80/20 Rule Doesn’t Work for Everyone
27:00 – Using Feedback to Adjust Your Training Plan
32:00 – Data vs. Feel: How Coaches Actually Plan Training
36:20 – The Art vs. Science of Coaching
41:00 – Why Communication Matters in Training Success
44:00 – When (and How) to Pivot Your Plan
48:00 – Key Takeaways: Build Smarter, Not Just More

Key Takeaways:

• Progression should be gradual — not forced
• Your training plan must adapt to your life, not the other way around
• The best plan is the one you can consistently execute and recover from

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If You Enjoyed This Episode:

Please consider leaving a review and sharing this episode with another athlete who could benefit from it. Your support helps more athletes find the podcast.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com