Missed a key workout or a long run? In this episode Coaches Caroline and Valerie walk you through exactly how to recover your training plan without panic, how to decide when to make up miles vs. adjust expectations, and the coaching mindset that keeps you progressing without burning out. Practical, coachable steps for real runners who don’t have a perfect schedule.

✅ Key takeaways

• ✅ How to quickly triage a missed workout: ask why you missed it (illness, travel, burnout) and decide the correct response.
• ✅ Make-up strategies that work: short and intense substitute sessions vs. doubling up — when each is appropriate.
• ✅ The “live to run another day” rule: when missing a session is better than forcing an injury.
• ✅ How to keep training consistency without chasing every missed mile (plan tweaks that protect your fitness).
• ✅ Mental reframes to ditch guilt and stay motivated: small wins, micro-consistency, and accountability.
• ✅ Practical checklist: rework the week, prioritize quality over quantity, schedule a replacement session, protect recovery.

Thinking about a bucket-list marathon (big city, destination, or iconic course)? Coaches Caroline and Valerie cover how to choose the right race for your goals, practical travel & taper tips, how to adapt training for altitude/heat/time-zones, and the logistics that make a destination marathon a joyful success — not a stress test.

✅ Key takeaways

• ✅ How to choose the right bucket-list marathon: course profile, time of year, travel logistics, and your personal goal (finish, PR, experience).
• ✅ Training timing: when to start, how to peak for a race far from home, and how to fit destination rules into your taper.
• ✅ Acclimation & environment: practical steps for heat, humidity, altitude, and time-zone changes so you don’t blow up on race day.
• ✅ Travel & race-week checklist: lodging, pre-race food, race kit, transport to start, packing for recovery.
• ✅ Pacing strategy for unknown courses: how to scout, conservative early splits, and using drills to retain form when things get hard.
• ✅ Recovery plan after a goal race: active recovery, short walks, mobility, and when to resume structured training.

In this episode Coaches Caroline and Valerie unpack the recent drop in elite marathon times, the role of super-shoes and recovery, and — most importantly — what recreational runners can actually do to get faster without getting injured. If you’ve wondered why the elites seem to keep improving while your pace sits still, this episode explains the science (gravity + elasticity), the training trends (intervals, Norwegian-style sessions, split volume), and the one thing that levels the playing field: smarter movement and targeted coaching.

🔑 Key Takeaways

• ✅ Why super-shoes help elites more: they boost recovery and magnify gains for runners who already have efficient form.
• ✅ Why the average runner doesn’t automatically get faster with new tech — technique and movement training matter first.
• ✅ How gravity + muscle elasticity + timing create rebound power — and how you can train those mechanics.
• ✅ Why intervals and split volume often beat endless long slow distance for faster, healthier progress.
• ✅ Practical fixes you can start now: drills, strength sessions, short high-quality intervals, and breaking big volume into manageable sessions.
• ✅ Why a coach (or video gait check) converts drills into sustainable speed gains — speed is a byproduct of better running, not just more miles.

Who this helps

If you’re a midpack or back-of-pack runner frustrated by slow improvement, or an age-grouper wondering how to safely get faster, this episode gives concrete, coachable steps to improve performance while reducing injury risk.

Listen & watch

• Watch demos and deep dives on our YouTube channel: RunRX
• Download the RunRX Academy app (iOS/Android) for drill libraries, warm-ups, and guided progressions.
• Want individualized help? Join the RunRX Membership for gait analysis, video check-ins, and live Zoom corrections at runrx.fit → Work With Us.