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PODCAST

Training Well Done

Coach Tim and Coach Donald are strength and running coaches at Global Human Performance, a personal training gym that helps athletes, especially endurance athletes and runners, build durable bodies and high performance. This podcast is a way to share with our broader community the science of how training goes to continue educating people against much of the antiquated information, misconceptions, and nonsense that exists so that you can ask better questions to be informed. Learn more at our

sports running

All Episodes

01:01:33

Athlete Tiers at GHP

Training Well Done ·

2026/09/07

Summary:Coach Donald and Coach Tim discuss how the Athlete Tiers work at GHP, and talk about the Goal Outcomes, Key Features and Advancement Criteria for each of them.Noteworthy Moments/Quotes:6:13 - Spurred by a conversation about rock climbing, Coach Donald kicks off the episode with a tangent about a movie he recently watched15:45 - The coaches finally get around to the topic, and set the stage with a discussion about periodization, linear training and sports-specific work21:19 - Coach Donald

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59:40

Long-Term Athletic Development

Training Well Done ·

2026/08/24

Summary:Coach Donald and Coach Tim discuss Long-Term Athletic Development, and how this science influences the coaching philosophy of Global Human Performance.Noteworthy Moments/Quotes:6:57 - Coach Donald introduces the topic of the day: Long-Term Athletic Development (LTAD)13:20 - The coaches share their Coaching Moments from the past several weeks22:12 - Coach Donald breaks down some Common Myths associated with LTAD28:30 - Coach Donald shares the fundamental Stages of Development49:30 - The

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01:02:00

Motivation & Mindset

Training Well Done ·

2026/08/10

Summary:Coach Tim & Coach Donald wrap up the Sports Psychology mini-series with a discussion on Motivation & Mindset, and share some tools athletes can use to set themselves up for long-term success.Noteworthy Moments/Quotes:0:18 - Coach Donald recaps the summer Sports Science Camp8:10 - Coach Tim reviews the previous Sports Psychology episodes, and opens up the final component of Motivation & Mindset12:14 - The coaches talk about the Common Myths associated with Motivation &

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01:01:12

An Acceptance-Based Approach

Training Well Done ·

2026/07/27

Summary:Coach Tim & Coach Donald continue their discussion on Sports Psychology and Mental Skills Training (MST) by unpacking the Acceptance-Based Approach theoryNoteworthy Moments/Quotes:3:40 - The coaches talk about the wildfire smoke over the weekend, how it affected them and share some training updates10:20 - Coach Donald shares a personal story about his recent bridal shower12:00 - Coach Tim kicks off the discussion with a quick review of Sports Psychology and Mental Skills Training19:27 -

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54:49

Emotional Regulation

Training Well Done ·

2026/07/13

Summary:Coach Tim & Coach Donald continue their discussion on Mental Skills Training (MST) by exploring the concept of Emotional RegulationNoteworthy Moments/Quotes:0:20 - The coaches open up the episode with a thought experiment7:32 - Coach Tim reviews the definition of sports psychology, recaps the previous episode on Mental Skills Training and sets the stage for the discussion on Emotional Regulation13:23 - The coaches explore some Common Myths associated with Emotional Regulation18:27 -

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01:18:38

Mental Skills Training

Training Well Done ·

2026/06/29

Summary:Coach Tim & Coach Donald introduce a four-part, sports psychology mini-series, and begin with a discussion on Mental Skills Training.Noteworthy Moments/Quotes:0:01 - The coaches kick off the episode with a Facebook Marketplace Gear Grind2:50 - Coach Donald highlights Summer Trackside, and chats about the first few days of the program6:50 - The coaches provide an overview of Sports Psychology, discuss the role it plays in training and competition and break down the individual components

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01:13:04

Track Season Recap

Training Well Done ·

2026/06/15

Summary:Coach Donald & Coach Tim debrief after the track season, and share some athlete success stories as well as key coaching takeaways from the season.Noteworthy Moments/Quotes:0:30 - The coaches chit chat about their inability to complete basic life functions outside of the coaching and training world3:25 - Coach Tim recaps his battle with a broken lawnmower & Coach Donald shares his experience with automotive maintenance8:58 - Coach Donald provides the listeners with the latest family

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43:33

Spring Race Training Recap

Training Well Done ·

2026/06/01

Summary:Coach Donald & Coach Tim discuss the Race Training program at GHP, and share some reflections and learnings about their experiences during the training cycle.Noteworthy Moments/Quotes:2:20 - Coach Donald talks about Global Human Performance’s role as a strength & conditioning gym for endurance athletes, specifically runners.3:30 - Coach Tim provides an overview of what the Race Training program actually is.11:00 - Coach Tim talks about the art of cultivating and growing a community,

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01:03:21

The Aerobic System

Training Well Done ·

2026/05/18

Summary:Coach Donald & Coach Tim discuss the aerobic system, and talk about why it is so important for all types of athletes and non-athletes.Key Discussion Points:Addressing Common Misconceptions:Aerobic conditioning is not needed for non-aerobic sportsAerobic training is simply just running or cycling slowDeveloping the aerobic system is only for athletesDeep Dive:Quick ATP reviewAerobic system introAerobic chemistryCapacity, fatigue & recoveryTraining applicationsCoaching pointsWebinar

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01:14:26

The Glycolytic System

Training Well Done ·

2026/05/04

Summary:Coach Donald & Coach Tim discuss the glycolytic system, what it means from a chemistry standpoint and some practical training applications for athletes.Key Discussion Points:Addressing Common Misconceptions:1) Our bodies hold lactic acid2) Lactic acid makes you sore3) The glycolytic system does not need to be developed in endurance athletesDeep Dive:1) Quick ATP review2) Glycolytic intro3) Glycolytic chemistry4) Capacity, fatigue & recovery5) Training applications6) Coaching

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55:30

Creatine Phosphate System

Training Well Done ·

2026/04/20

Summary:Coach Donald & Coach Tim chat about the phosphagen system, what it is and how it works in sports performance.Key Discussion Points:Addressing Common Misconceptions:The aerobic system helps restore phosphocreatineCreatine kinase is one of the fastest enzymes in the bodyDeep Dive:ATP reviewPhosphagen IntroCapacity, Fatigue, RecoveryTraining ApplicationsCoaching PointsWebinar Pitch, Outro & FeedbackLink to webinarNoteworthy Moments/Quotes:0:54 - First the fun! Coach Donald talks about

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01:14:52

ATP & The Energy Systems That Make It

Training Well Done ·

2026/04/06

Summary:Coach Donald & Coach Tim talk about their reading habits, share some Coaching Moments and explore ATP and the energy systems that produce it.Key Discussion Points:Addressing Common Misconceptions:1) Correction about LAH2) Fat cells don’t decrease, they get smaller3) ATP is mostly just used to keep your body temperature upDeep Dive:1) What is metabolism?2) ATP review3) Anaerobic vs Aerobic: The Big 3 energy systemsWebinar Pitch, Outro & Feedback1) Link to webinarNoteworthy

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01:08:37

Ask Me Anything: Part 2

Training Well Done ·

2026/03/23

Summary:Coach Donald & Coach Tim share some personal stories about their own training, racing and competing in this training-centric episode of “Ask Me Anything.”Key Discussion Points:“Ask Me Anything” Questions:1) Is there a moment in your life you’re especially proud of?2) What are some stories about the two of you competing?3) What are your favorite places to run?4) What are some nutrition tips you can provide?5) How do I know if I’m selecting the appropriate weight/load during my gym

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01:09:58

Ask Me Anything: Part 1

Training Well Done ·

2026/03/09

Summary:Coach Donald & Coach Tim share some personal stories about their lives, coaching careers and athlete successes in this people-centric episode of “Ask Me Anything.”Key Discussion Points:“Ask Me Anything” Questions:What is something not many people know about you?Who do you look up to?What athletes do you feel most improved during your time training them?What made you guys want to become coaches?Webinar Pitch, Outro & FeedbackLink to webinarNoteworthy Moments/Quotes:2:53 - The coaches

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56:18

How Training Improves LT

Training Well Done ·

2026/02/23

Summary:In Episode 10, the coaches recap what lactate threshold training is and then explore ways to test, train and race at that thresholdKey Discussion Points:Addressing Common Misconceptions:Tempo training is the same as LT trainingLT training should be brutalDeep Dive:How lactate threshold differs from other types of trainingWhat is happening when we run under, at or over LTHow you can test your lactate thresholdWhat does LT training mean for performanceWhat it feels like to train at LTLT

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49:23

What is Lactate Threshold?

Training Well Done ·

2026/02/09

Summary:In Episode 9, the coaches provide insight and context for lactate threshold (LT) training and discuss the basic biology behind these higher-intensity sessions.Key Discussion Points:Addressing Common Misconceptions:Understanding LAH+ in the bodySoreness is not leftover LAH+La- is not bad, it is fuelDeep Dive:What is your Lactate ThresholdHow does Lactate/H+ accumulateHow does buffering + clearance workWhy does it burn when I’m beyond LTWhat happens when you keep training beyond LTWebinar

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58:02

Aerobic Power: VO2 max and vVo2max

Training Well Done ·

2026/01/26

Summary:In Ep. 8, the coaches define the difference between V02 max and vV02 max, discuss the benefits of training to improve both metrics, what it means in a racing environment and offer some tips for performance-based athletes.Key Discussion Points:Addressing Common Misconceptions:A higher VO₂ max guarantees better race resultsVO₂ max is the best single metric to trackvVO₂ max is just a lab numberDeep Dive:Central Capacity vs Usable SpeedWhat vVO₂ Max Actually RepresentsMuscle-Level and Metabolic

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01:04:12

Running Economy: Speed & Muscle Recruitment

Training Well Done ·

2026/01/12

Summary:In Ep. 7 the coaches explain what running economy means, what the benefits are to improving your efficiency and some key takeaways on how to train to get more out of your running.Key Discussion Points:Addressing Common Misconceptions:Running economy only matters for long-distance runnersBetter economy just means shorter steps or higher cadenceDeep Dive:How Your Muscles and Nervous System Affect EconomyWhat You Feel When Economy ImprovesWhat’s Happening When You Sprint, Jump, or Change

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01:02:46

Building an Aerobic Fitness Base

Training Well Done ·

2025/12/29

Summary:Coach Donald and Coach Tim discuss the key points of building an aerobic fitness base, and why it is such an important component of overall athletic performance regardless of an athlete’s sport or experience level.Key Discussion Points:Addressing Common Misconceptions:1) Aerobic capabilities don’t matter for power sports2) High-intensity activities are required for base-buildingDeep Dive:1) Cardiac and metabolic adaptations2) Tendon, bone & muscle adaptations3) Nervous system adaptations

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51:34

The Case for Single-Leg Power Training

Training Well Done ·

2025/12/15

Summary:Coach Donald & Coach Tim make the case for single-leg strength training, along with how and why all athletes should incorporate it into their programming.Key Discussion Points:Addressing Common Misconceptions:Prehab/rehab, balance and lower loadsDeep Dive:Neuromuscular demandsBiomechanical implicationsRelative forceProgrammingWebinar Pitch, Outro & FeedbackNoteworthy Moments/Quotes:7:00 - Coach Donald & Coach Tim share their most recent Coaching Moments.14:25 - The coaches

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