Episode 199 | Ben Rosario and Matt Fitzgerald

Volume Strategy

Ben Rosario emphasizes the importance of personalizing training volume to fit each runner's capacity. He suggests focusing on daily mileage rather than weekly totals, allowing for adjustments based on individual needs and recovery. This approach helps runners avoid injury and maintain consistency over time. Matt Fitzgerald shares his experience with this strategy, noting how it allowed him to handle more volume than he had in years, even at altitude 1 2.

I remember getting 2 miles into what was supposed to be an eight mile easy run and bailing. I was like dying at like nine minutes per mile.

--- Matt Fitzgerald

Finding the right mileage sweet spot is a gradual process, requiring patience and careful assessment of one's limits 3.

   

Intensity Balance

Balancing workout intensity is crucial for optimizing performance without risking overtraining. Mario Fraioli highlights the 80/20 rule, where 80% of training should be easy and 20% hard, to prevent runners from falling into a moderate "gray zone" that can hinder progress 4. Ben Rosario advises runners to run easier on both easy and hard days to build a solid training base without depleting energy reserves.

You actually kind of also have to run easier on your hard days, but more volume.

--- Ben Rosario

This approach allows for consistent progress and helps runners master their pace and control 5.

   

Success Planning

Effective training plans require careful consideration of an athlete's current state and long-term goals. Matt Fitzgerald reflects on his experience with Ben Rosario, noting the importance of multi-intensity workouts that keep training engaging and effective 6. Rosario's approach involves preparing athletes to be well-rounded before focusing on specific race goals, ensuring a solid foundation for success.

I know exactly what you're going to be doing on Wednesday, nine weeks from now.

--- Matt Fitzgerald

This method allows for adaptability and long-term development, aligning with both amateur and professional training needs 7 8.