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PODCAST

The Knighton Runs Podcast

Coach Chris Knighton helps passionate runners train smarter, race with confidence, and run faster marathons. The Knighton Runs Podcast delivers straightforward, practical advice on marathon training, workouts, mileage, race strategy, recovery, fueling, and mindset. Each episode is concise, actionable, and designed to help you become a stronger, faster, more confident runner. Chris is the founder and Head Coach of Knighton Runs Marathon Coaching. Be Brave. Run Fast. Exceed Your Goals.

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All Episodes

00:12:21

87 | Why Your Marathon Training Needs to Change as...

The Knighton Runs Podcast ·

2026/08/25

In Episode 87 of The Knighton Runs Podcast, Coach Chris explains why the training that helped you become the runner you are today may not be the training that takes you to the next level.As you train, recover, and adapt, your fitness changes—and your training should evolve with it. Chris discusses why marathon development is better thought of as a series of rising waves, how to recognize when a training stimulus has stopped challenging you in the same way, and why progression does not always mean

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00:43:58

86 | How Much Rest Should You Take Between Intervals?

The Knighton Runs Podcast ·

2026/06/05

In episode 86 of The Knighton Runs Podcast, Coach Chris talks about how to determine interval rest periods for different types of running workouts. He unpacks partial vs. complete rest, standing vs. jogging recovery, and using time vs distance to determine recovery. This episode will give you key insights into how to get the most out of your workouts going forward by optimizing your recovery periods.Knighton Runs Marathon CoachingHigh-Touch 1:1 Run Coaching | Training Programs | Book |

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00:31:11

85 | How Long Should Your Running Workouts Be?

The Knighton Runs Podcast ·

2026/05/22

In episode 85 of The Knighton Runs Podcast, Coach Chris talks about how to use the 80/20 rule to determine how long running workouts should be, and the specific considerations for distances of workouts depending on the workout style (threshold, vo2max, or speed). He talks about how to scale workouts for athletes of different abilities, and provides a framework for thinking of workout choice throughout the training year.Knighton Runs Marathon CoachingHigh-Touch 1:1 Run Coaching | Training Programs |

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00:22:18

84 | Designing Running Workouts 101

The Knighton Runs Podcast ·

2026/05/14

In this episode, Coach Chris gives an introduction to designing distance running workouts. Learn the four different types of running workouts and how to determine distance, pace, number of reps, recovery time in your workouts.Knighton Runs Marathon CoachingHigh-Touch 1:1 Run Coaching | Training Programs | Book | PodcastDownload My Free Marathon Training Audiobook - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://knightonruns.com/book/⁠⁠⁠⁠⁠⁠Apply for Personal Coaching -

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00:20:52

83 | How to Become a Faster Marathoner this Summer

The Knighton Runs Podcast ·

2026/05/07

I'm back!! The Knighton Runs Podcast returns after a 2 year hiatus. In this episode, I give an update on what I've been up to and talk about the best way to become a faster marathoner this summer and why it's so important to focus on SPEED WORK!Knighton Runs Marathon CoachingHigh-Touch 1:1 Run Coaching | Training Programs | Book | PodcastDownload My Free Marathon Training Audiobook - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://knightonruns.com/book/⁠⁠⁠⁠⁠⁠Apply for Personal Coaching -

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00:12:35

82 | The Right Way to Increase Your Mileage

The Knighton Runs Podcast ·

2024/03/07

Increasing your mileage is the best thing you can do to improve your running speed and endurance. But too many runners, coaches, and training plans do not go about it in the right way. In this episode of The Knighton Runs Podcast, Coach Chris teaches you the right way to increase your mileage, and answers questions like: "How quickly should you increase your mileage? How much mileage is enough? How much is too much? Why is increasing your mileage so important? How should recovery weeks be

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00:17:38

81 | How to Improve Your Running Form Naturally

The Knighton Runs Podcast ·

2024/02/27

Do you run with good form? What is “good” running form anyway?In this episode of The Knighton Runs Podcast, Coach Chris dives into some of the most frequent questions he gets asked as a running coach about improving your running form and dispels some of the myths out there about it. This episode contains a sample chapter from the new audio book edition of Run Faster Marathons: The Proven Path to PR, read by Coach Chris Knighton. Get the Run Faster Marathons Audiobook on

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00:24:38

80 | New Ways to Challenge Yourself in 2024

The Knighton Runs Podcast ·

2024/02/02

When was the last time you challenged yourself in a new way? On Sunday, I tried something I never did before. I ran in my first ever 3000m race at the USATF Masters East Region Championships! On this week's episode of The Knighton Runs Podcast, I teach about the importance of not getting stuck in your ways and continuously challenging yourself season after season. Knighton Runs Marathon Coaching High-Touch 1:1 Run Coaching | Training Programs | Book | Podcast Get my Free Marathon Training

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00:25:49

79 | How to Train for the Half Marathon

The Knighton Runs Podcast ·

2024/01/19

The Half Marathon is a special distance. It's unique from any other road race in that it requires the perfect blend of both speed and endurance to get it right. There are many runners who can run a strong 5K or 10K, but struggle in the half. They simply lack the endurance to carry their speed for so long. Like wise, I know plenty of athletes who have run impressive marathons, but their half marathon pace is barely any faster than what they have run for 26.2 miles. I love the half marathon,

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00:26:57

78 | Four Ways I've Broken Thru A Speed Plateau This...

The Knighton Runs Podcast ·

2024/01/05

In this episode of The Knighton Runs Podcast, Coach Chris shares four ways he's broken through a plateau in the last few months and gotten faster than ever before. Topics covered include: 1. Setting Clear Goals and Challenging Yourself in New Ways 2. Focusing on Quality over Quantity 3. The Importance of Drills and Plyometrics 4. How to Choose Competitive Races Knighton Runs Marathon Coaching High-Touch 1:1 Run Coaching | Training Programs | Book | Podcast Get my Free Marathon Training Guide

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00:33:59

77 | Q&A: What to Do Between Marathons? How to Modify...

The Knighton Runs Podcast ·

2023/12/12

In this episode of The Knighton Runs Podcast, Coach Chris answers listener questions that were submitted in The Knighton Runs Training Group. Questions covered include: 1. What to Do Between Marathons? 2. How to Best Modify Pre-Written Training Plans? 3. Advice for Winter Running? Knighton Runs Marathon Coaching High-Touch 1:1 Run Coaching | Training Programs | Book | Podcast Check out my favorite winter running gear and tips: https://knightonruns.com/winter-running/ Get my Free Marathon

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00:25:21

76 | How to Properly Carb Load Before a Marathon or...

The Knighton Runs Podcast ·

2023/11/17

Get my Free Marathon Training Guide at ⁠⁠⁠https://knightonruns.com/book/⁠ Support The Knighton Runs Podcast at ⁠⁠⁠⁠⁠https://www.patreon.com/knightonruns⁠ -- About this episode: Have you ever hit the wall in a marathon? I have... It's a horrible feeling. Running low on energy, getting sore prematurely, and being forced to slow down in the final third of a marathon is no fun. When you hit the wall, months of hard work can go down the drain and you're left with lukewarm feelings about

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00:20:11

75 | The Pyramid of Marathon Training

The Knighton Runs Podcast ·

2023/10/27

Get my Free Marathon Training Guide at ⁠⁠https://knightonruns.com/book/ Support The Knighton Runs Podcast at ⁠⁠⁠⁠https://www.patreon.com/knightonruns -- About this episode: Do you have this much variation in your weekly running? Effective marathon training is like building a pyramid. Each layer supports the one on top of it. You can’t expect to do well in the higher layers unless you’ve first built strong lower layers of support. But when you build from the ground up, you can reach tremendous

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00:38:20

74 | How I PR’d by 7 Minutes at 2023 Chicago Marathon...

The Knighton Runs Podcast ·

2023/10/13

Get My FREE Marathon Training Guide! - ⁠⁠https://knightonruns.com/book/ The 2023 Chicago Marathon was an amazing experience. I've never felt so good in a marathon before! (I was a little sick while recording this so apologies for that!) I finished in 2:46:35, setting a 7 Minute PR over my previous personal best from the 2022 Boston Marathon. I had to work really hard for this. My past few marathons were very challenging. I repeatedly hit the wall around mile 18 to 20. But in this race, I

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00:24:47

73 | How Fast to Run Each Day (Marathon Training)

The Knighton Runs Podcast ·

2023/10/05

Get My FREE Marathon Training Guide! https://knightonruns.com/book/ Most people misunderstand how to get faster. This is how you actually get faster. Variety is the key. Some runs are fast. Some runs are slow. Some runs are in-between. They all have a reason why they are in your training program. Going faster on a run that's supposed to be slow or moderate doesn't make it a better workout. Simply going "fastish" all the time and running up against a wall is the most common

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00:17:53

72 | Stop Making This Mistake (Marathon Pace Vs....

The Knighton Runs Podcast ·

2023/09/29

Get My FREE Marathon Training Guide! https://knightonruns.com/book/ Save 50% on My Marathon Training Program thru 9/30/23, use code Launch50 - https://knightonruns.com/marathon-program/ This is the biggest mistake most runners make. You won't get faster by trying to run faster on your everyday runs. Know the purpose of each run. In Episode 72 of The Knighton Runs Podcast, Coach Chris Knighton teaches about the difference between "Marathon Pace and Everyday Pace" and why

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00:24:57

71 | You NEED to Run These Paces when Marathon Training

The Knighton Runs Podcast ·

2023/09/21

Putting more variety into your training is one of the most important things you to do to become a better runner. You can't just run the same pace every day. Give every run a clear purpose and learn when to run fast and when to run slow. In this episode, Coach Chris Knighton explains The Knighton Runs Pace and Intensity Chart from "The Complete Marathon Training Program." These are the paces you need to run when marathon training. -- Get My FREE Marathon Training Guide! -

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00:56:30

70 | Shelley Aniciete, Knighton Lion + Chicagoian

The Knighton Runs Podcast ·

2023/06/21

On Today's Episode of The Knighton Runs Podcast, I have a wide ranging conversation with my athlete, Shelley Aniciete! Shelley Aniciete has been running for over 20 years, starting in high school, just for fun and fitness. She's run hundreds of road races, but is just now starting to focus on improving her time and compete with herself. She loves all things fitness & nutrition related, being outside, hiking around the globe with her husband, rescuing pitbulls, coaching other runners

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00:53:38

69 | Running Explained by Elisabeth Scott

The Knighton Runs Podcast ·

2023/06/13

Why do athletes train the way they do? On this week's episode of The Knighton Runs Podcast, I interview Elisabeth Scott of Running Explained. Elisabeth Scott is the host of the popular show, The Running Explained Podcast. Whether you are a new or experienced runner, there is always something new to learn about training, racing, nutrition, recovery, gear, and more. Elisabeth provides evidence-based answers in Q&A episodes plus special guest interviews with subject-matter experts. In our

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00:57:41

68 | Josh Berube, Boston Qualifier and Knighton Lion

The Knighton Runs Podcast ·

2023/06/02

Just getting to the starting line of a marathon is often the hardest part. Josh Berube recently completed his first marathon, but his journey to the finish was anything but easy. After a bad ankle-roll during peak training for the 2023 Eugene Marathon, Josh was forced to take a month off running and was faced with uncertainty about whether running 26.2 miles was even going to be possible. Josh and I worked together to modify his training, keep him active and optimistic throughout the process and

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87 results

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