Building Training Volume: Tips for Running Longer Distances (Even Your First Ultra!)

In this episode, Zoë teams up with Coach TJ David to unpack the highs, lows, and lessons learned from her recent boot camp experience, where she tackled the challenge of running a 100-mile week 🏔️. Together, they explore the personal growth that comes from endurance training, the importance of recovery 🛌, and the mindset shifts needed to unlock your potential as a runner.

You’ll hear Zoë and TJ break down:

• The mental narratives that shape every runner’s journey—and how to reframe them for long-term success 🧠✨.


• A power ranking of their favorite races 🏅, spotlighting the unique experiences, challenges, and communities that make these events unforgettable.


• The key differences between ultramarathon and marathon training 🥾🏃‍♂️, including strategies for nutrition, adaptability, and building evidence-based readiness.

TJ brings his coaching expertise to the conversation, busting myths in endurance training—like the overhyped benefits of weighted vests 🦺—and emphasizing the importance of:

• Gradual volume progression to avoid injury and burnout 🚧.


• Structured, evidence-based training plans to optimize performance 📋✅.


• Staying focused on the fundamentals instead of getting distracted by trendy hacks 🔍.

Chapters

00:00 Boot Camp Reflections and Milestones

06:56 Power Ranking Favorite Races

18:52 Training for your first ultramarathon

25:47 Training for Endurance: Balancing Life and Running

29:06 The Importance of Recovery in Training

30:06 Should runners train with weighted vests?

37:45 Building Volume: Gradual Progression in Training

46:08 Structuring Training: Density and Periodization