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The Extramilest Podcast

The Extramilest Podcast

Von: Floris Gierman
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The Extramilest Podcast helps athletes reach their full potential in training, racing and life. Interviews with world class athletes, coaches and rukus makers about health, wellness and performance. Hosted by endurance athlete Floris Gierman.Floris Gierman 2020 Hygiene & gesundes Leben Laufen & Joggen
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  • #138: From 4:24 Marathon to 3:45 at Age 72

    #138: From 4:24 Marathon to 3:45 at Age 72
    Sep 25 2026
    Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at https://visit.pfandh.com/extramilestshow | Penny Jarvis started running at 44 and now has ran 24 marathons. She ran her fastest marathon at 72, proving it's never too late to improve. In this episode, she joins Floris to share her approach to training, strength, recovery, and building confidence, plus how running has brought friendship, adventure, and purpose into her life. 🔥 Transform your running with expert coaching. Join my Personal Best Program: https://www.skool.com/personalbest Watch the full video on YouTube Topic covered: 00:00 — How Penny Jarvis keeps getting faster in her 70s01:19 — Precision Fuel & Hydration sponsorship02:09 — Starting running at 4409:22 — Training for and finishing her first marathon15:15 — Finding freedom and adventure through running22:49 — Getting faster as you age25:21 — Personal Best Program25:54— Balancing life, training, and race expectations31:36 — Weekly training and balancing running with recovery35:54 — Strength and mobility for older runners38:41 — Finding community through a running club46:21 — Advice for other runners48:03 — Running by feel versus heart rate51:05 — Starting or returning to running after 5054:26 — Training changes behind a marathon personal best at 7258:26 — Post-run stretching and recovery1:03:57 — Nutrition and racing shoes1:07:27 — Building confidence and self-belief1:11:27 — Advice for runners struggling with confidence1:12:48 — Meaningful achievements and helping others succeed1:18:12 — Where to find Penny1:18:45 — How to become a stronger, healthier & happier athlete1:20:50 — Closing thoughts Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. WHERE TO FIND PENNY: ► Strava: https://www.strava.com/athletes/17707828 ► Facebook: https://www.facebook.com/penny.jarvis.3 LINKS & TOOLS MENTIONED: ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Precision Fuel & Hydration | Get 15% off your first order at: https://visit.pfandh.com/extramilestshow ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs YOU CAN FIND ME, FLORIS GIERMAN HERE: ► YouTube: https://www.youtube.com/florisgierman ► Instagram: https://www.instagram.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Extramilest Website: https://extramilest.com ► Path Projects Website: https://pathprojects.com ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. Get 15% off your first order at http://visit.pfandh.com/extramilestshow We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest
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    1 Std. und 22 Min.
  • #139: The Norwegian Method for Recreational Runners | Dr. Marius Bakken

    #139: The Norwegian Method for Recreational Runners | Dr. Marius Bakken
    Oct 2 2026
    Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow | Can the Norwegian training method help recreational runners get faster without overtraining? I sit down with two-time Olympian and medical doctor Marius Bakken to discuss training intensity, recovery, double threshold training, lactate testing, and building sustainable habits for long-term progress. 🔥 Transform your running in 90 days with expert coaching. Join the Personal Best Program today: https://www.skool.com/personalbest Watch the full video on YouTube Topic covered: 00:00 — Can the Norwegian method work for recreational runners?01:42 — Precision Fuel & Hydration sponsorship02:34 — Understanding the Norwegian training method04:20 — Applying intensity control to recreational running09:00 — The stair test and early signs of overtraining14:30 — Balancing daily stress, training, and recovery16:43 — Finding the right intensity for threshold training21:32 — Double threshold training for recreational runners26:40 — Lessons from training with Kenyan runners27:33 — The value of using a lactate meter32:00 — Personal Best Program32:18 — Getting started with lactate testing38:18 — Zone two training and overall training volume40:08 — The future of personalized training and recovery tracking41:48 — Overtraining, underfueling, and recovery45:40 — Getting springy legs and understanding muscle tone49:00 — Why Norwegian endurance athletes are so successful52:52 — How running goals and mindset change with age55:51 — Building a running habit when motivation is low57:28 — Norwegian Method book1:00:48 — Becoming a stronger, healthier, and happier athlete1:02:00 — Carbon-plated shoes and running injuries1:05:49 — The 45/15 interval workout explained1:09:00 — Where to find Marius1:10:09 — Closing thoughts and takeaways Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. WHERE TO FIND MARIUS BAKKEN: ► Website: https://www.mariusbakken.com ► Norwegian Method Book: https://geni.us/norwegianmethod LINKS & TOOLS MENTIONED: ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Precision Fuel & Hydration | Get 15% off your first order at: https://visit.pfandh.com/extramilestshow ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs YOU CAN FIND ME, FLORIS GIERMAN HERE: ► YouTube: https://www.youtube.com/florisgierman ► Instagram: https://www.instagram.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Extramilest Website: https://extramilest.com ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. Get 15% off your first order at http://visit.pfandh.com/extramilestshow We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest
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    1 Std. und 12 Min.
  • #137: 4 Simple Speed Workouts to Run Faster | With Coach Mario Fraioli

    #137: 4 Simple Speed Workouts to Run Faster | With Coach Mario Fraioli
    Sep 18 2026
    Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow | Getting faster doesn't mean pushing harder on every run. In this episode, running coach Mario Fraioli shares how to introduce speed work, use hills to build strength, and balance training with a busy life. We also explore running strong in your 40s and beyond, learning to trust your body, and keeping the joy in running while working toward your next personal best. 🔥 Transform your running with expert coaching. Join my Personal Best Program: https://www.skool.com/personalbest Watch the full video on YouTube Topic covered: 00:00 — Smarter training with Mario Fraioli01:15 — Building better habits with the Personal Best challenge02:21 — Mario's training fundamentals: Think like an athlete11:32 — Keeping your training simple13:20 — How self-talk shapes your running15:20 — Balancing running data and managing training stress 20:36 — Building a training week around a busy schedule22:23 — Why short runs still count 25:08 — How to introduce speed work with strides28:35 — Precision Fuel & Hydration Sponsorship 29:45 — Getting comfortable with faster running32:06 — The mile repeat progression workout38:14 — The "throwaway 400" warm-up trick41:04 — Using hills to build strength and speed 44:13 — Downhill training and varying your strides 46:17 — Behind a Western States champion's training and recovery 50:19 — Why a predictable routine improves training56:20 — Running strong in your 40s and beyond1:02:17 — Keeping easy days truly easy1:02:58 — Getting started with strength training as you age1:06:52 — Common mistakes recreational runners make1:09:09 — Where to find Mario 1:10:27 — How to become a stronger, healthier & happier athlete Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. WHERE TO FIND MARIO: ► Website: https://mariofraioli.com ► Instagram: https://www.instagram.com/mariofraioli ► Newsletter: https://themorningshakeout.com LINKS & TOOLS MENTIONED ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Precision Fuel & Hydration | 15% off your first order at: http://visit.pfandh.com/extramilestshow ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest Website: https://extramilest.com ► Path Projects Website: https://pathprojects.com ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. Get 15% off your first order at http://visit.pfandh.com/extramilestshow We're running "Back to Basics 30" right now in the Personal Best Program, a 30-day challenge helping runners build consistent habits around sleep, daily movement, nutrition, and strength. The progress people are seeing has been real. Join here: https://www.skool.com/personalbest
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    1 Std. und 15 Min.
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