Episode 232 | Ask Mario Anything

Training Approaches

Chris Douglas and Mario Fraioli explore the nuances of time-based versus distance-based training for marathon runners. Mario emphasizes that the choice between the two often depends on the athlete's experience and the terrain they are training on. For marathon training, he typically uses distance-based metrics, as it helps athletes understand the demands of the race. However, for trail and ultra runners, time-based training is preferred due to the varied terrain. He explains, "The human body doesn't really understand distance; it just understands the amount of exertion that you're placing upon it and the amount of time." 1 2.

   

Easy Running Benefits

Increasing the volume of easy-running miles is crucial for building aerobic strength, according to Mario Fraioli. He argues that quality and quantity should not be mutually exclusive, as easy running helps develop a strong aerobic base. This approach is particularly beneficial for new runners who can improve their general aerobic capacity without specific workouts. Mario notes, "A lot of aerobic running, a lot of easy aerobic running will go a long way." 3 4.

   

Pace Variety

Understanding and practicing different running paces is essential for improving performance. Mario Fraioli explains that runners should develop a range of speeds to enhance their training. New runners often perceive only two speeds—easy and hard—but with experience, they can learn to operate at various intensities. He emphasizes, "If you can figure out your gears, that's probably the best indicator of, like, okay, now you know what a hard tempo would look like." 5 6.