Stop training like a jogger and start racing your marathon.

Part 3 of the Marathon Mini Series: how to train for a time goal. Matt and Georgia get into the difference between finishing and racing, how to set a goal that actually fits your athletic makeup, the type A / type B / hybrid framework, and why Ash and Jason ran sub-3 in Boston on three-and-a-half runs a week. Minimal effective dose, long run back-ends, and the race day execution mistakes that blow up PBs.

💻 Join The Performance Project Coaching: https://performanceproject.typeform.com/Apply

📸 Follow BTFL: https://www.instagram.com/beyondthefinishline_pod/

📸 Follow Coach Matt: https://www.instagram.com/mattb_performance/

📸 Follow Georgia: https://www.instagram.com/georgiahillis/

📸 Follow The Performance Project: https://www.instagram.com/the_performance_project_/

You can't bullshit your way through a marathon the way you can a half and that's where most first-timers come undone.

Part 2 of the Marathon Mini Series: everything you need to know before your first 42.2.

Matt and Georgia get into why 16 weeks is the floor for a first block, why the wall is just a spotlight on every shortcut you took in training, and why nutrition is the fourth discipline.

Plus Georgia's red-Powerade meltdown at 28km on the Gold Coast, the case for walking the aid stations, and how to define a successful first marathon.

💻 Join The Performance Project Coaching: https://performanceproject.typeform.com/Apply

📸 Follow BTFL: https://www.instagram.com/beyondthefinishline_pod/

📸 Follow Coach Matt: https://www.instagram.com/mattb_performance/

📸 Follow Georgia: https://www.instagram.com/georgiahillis/

📸 Follow The Performance Project: https://www.instagram.com/the_performance_project_/

The halfway point in a marathon isn't 21K — it's 32K.

Episode one of the BTFL Marathon Mini Series. Matt and Georgia bust 10 marathon myths that are costing runners on race day — from the outdated 32K long run cap to why walking at aid stations is strategy, not failure. Plus listener questions on training with limited time and managing multi-sport load.

Timestamps 00:00 Introduction to the Marathon Mini Series 13:28 Highs and Lows: Personal Updates 14:17 Debunking Marathon Myths: Long Runs 18:42 Daily Running: Is It Necessary? 21:09 Carb Loading: The Night Before a Race 24:44 Stretching: The Right Approach 26:27 Half vs Full Marathon: The Reality 28:31 The Importance of Preparation and Recovery 30:07 Training in Adverse Weather Conditions 31:38 Race Pace in Long Runs 32:57 Walking During a Marathon: A Strategy, Not a Failure 38:50 Quality Over Quantity in Training 43:21 Pre-Race Routine: The Day Before a Marathon 46:20 Balancing Marathon Training with Life Responsibilities 53:27 Managing Load for Multi-Sport Athletes

💻 Join The Performance Project Coaching: https://performanceproject.typeform.com/Apply

📸 Follow BTFL: https://www.instagram.com/beyondthefinishline_pod/

📸 Follow Coach Matt: https://www.instagram.com/mattb_performance/

📸 Follow Georgia: https://www.instagram.com/georgiahillis/

📸 Follow The Performance Project: https://www.instagram.com/the_performance_project_/

It’s Listener Question Month — our favourite episode where we answer your biggest questions around training, performance, mindset, and everything in between.

We dive into the realities of endurance training, from bad sessions and confidence dips to how to actually improve your 5K, structure your training, and stop overthinking the small stuff.

Plus, Matt breaks down some no-BS coaching insights, and Georgia keeps him honest (as always).

– Matt’s confidence rebuild after a rough race
– The reality of “feeling unfit” mid-block
– Why most runners overthink training details
– How to actually improve performance (without doing more)

– Is Kipchoge’s new running app actually any good?
– Are recovery runs better than full rest days?
– How do you combine trail running with marathon prep?
– What’s the best breathing technique for running?
– When should you invest in a running coach?
– How do you improve your 5K time?
– Does foot strike actually matter?
– Does running surface impact performance?
– Why do morning runs feel harder than afternoon runs?
– How do you run with a partner at a different level?

00:00 Introduction to Listener Question Month
00:16 Re-recording the intro & setting the tone
01:12 Why all runners have the same fears and questions
03:09 Matt’s training update & rebuilding confidence
06:13 Mental resilience and pushing through bad sessions
09:18 Enjoyment vs suffering in endurance training
12:13 Georgia’s pregnancy journey & body image
15:09 Listener Questions begin (apps & tech)
17:31 Recovery runs vs full rest days
20:49 Trail running in marathon prep
23:28 Breathing techniques explained
29:27 How to control breathing under fatigue
32:19 When to invest in a running coach
35:05 Finding the right coaching style
38:43 How to improve your 5K
44:14 Foot strike: does it matter?
45:29 Does running surface matter?
47:34 Morning vs afternoon training performance
51:57 Running with a partner at different paces

Mindset, Bad Runs & Bouncing Back

Bad runs happen even to experienced athletes.

In this episode, Matt and Georgia unpack how to deal with sessions that don’t go to plan, why one bad run doesn’t define your training, and how to build a mindset that actually supports long-term progress.

Off the back of Matt’s toughest race in years, this is a real, raw breakdown of failure, accountability, and how to respond when things fall apart.

Also inside:
– Why overanalysing bad runs is holding you back
– The “rule of thirds” and how it reframes your training
– How elite athletes shorten their feedback loop to improve faster

🎧 Listener Q&A:
– Should you run a marathon by heart rate or pace?
– How do you manage heavy sweating and electrolyte needs?
– Why do early morning runs feel terrible at the start?

Timestamps

00:00 Introduction & Energy Check
01:08 Highs & Lows
07:42 Matt’s Tough Race Breakdown
17:35 Mindset Around Bad Runs
20:25 Why Runners Overanalyse Sessions
23:14 Using Data vs Emotion
26:00 The Rule of Thirds Explained
30:27 When a Bad Run Becomes a Bad Block
34:09 Identifying Training Trends
36:37 Reframing “Bad” Sessions
40:35 Race Debrief Framework
47:48 Listener Question – Heart Rate vs Pace
53:41 Listener Question – Electrolytes & Sweating
57:52 Listener Question – Warm-Ups


Coaching Action Steps

• After any bad run → no analysis for 12–24 hours
• Then review once, extract 1–2 lessons, move on
• No rehashing the same session twice

• Log every session (TrainingPeaks / notes)
• Review weekly → look for trends (fatigue, pace drop, motivation)
• 1 bad run = ignore
• 3+ similar runs = adjust training

• Set:
  • Target pace/HR
  • Acceptable range (floor)
• Example:
  • Goal: 5:40/km
  • Floor: 6:00/km
• If inside range → pass
• If outside → investigate

• Immediately post-run ask:
  • Did I execute? (yes/no)
  • What 1 thing to improve next session?
• Apply it next run, not next week

• When a session feels bad → finish it anyway (within reason)
• Treat it as:
  • “This is race-day practice”
• Bank it as evidence: I can push when it sucks
  
  
  

Description
Base Building vs Race Blocks:

Most runners think 16 weeks is enough to prepare for a marathon… it’s not.

In this episode, Matt and Georgia break down the difference between base building and race-specific training and why skipping this step is the number one reason runners plateau, get injured, or miss their goals.

They walk through how to structure your year properly, how long you should actually be building your base, and how to know when you’ve earned the right to start a race block.

Also inside:
– Why most runners sabotage their progress before training even begins
– How to structure a simple base building week (even without a coach)
– The biggest mistake athletes make with heart rate zones and Garmin data

🎧 Listener Q&A:
– How do I know when I’m ready to commit to a race?
– Are Garmin heart rate zones accurate — and how do I fix them?
– What session should I use a treadmill for (easy vs hard runs)?

00:00 Introduction and Energy Check
09:02 Base Building vs. Race Blocks
09:54 Understanding Base Building Blocks
20:06 Implementing Base Building for Runners
24:03 Planning Your Year Around Races
27:04 The Importance of Base Building
30:27 Building Discipline in Training
34:02 Volume and Consistency in Base Building
36:21 Planning Races Around Training Phases
39:06 Understanding Heart Rate Zones
44:00 Using Treadmills for Training
46:38 Running During Pregnancy
53:41 Listener Questions and Coaching Insights

Zone Training Explained: Zone 1–5 and How to Use Them in Your Running

On this week’s episode of Beyond the Finish Line, Georgia and Coach Matt break down zone training — what it is, how it works, and how runners can apply it to their training.

From Zone 1 recovery running through to VO₂ max efforts, Matt explains the physiology behind each zone and why different intensities play different roles in building endurance, speed, and resilience.

The episode also tackles a common question from listeners: should you train by heart rate or pace? Matt explains when each approach works best and why most runners misunderstand the purpose of training zones.

Alongside the zone training deep dive, Georgia shares an update on pregnancy training and wardrobe struggles, while Matt talks about the rapid growth of Performance Project and bringing new team members on board.

If you’ve ever wondered whether you’re running too hard, too easy, or wasting time in the “grey zone,” this episode will help you train smarter.

– Georgia’s pregnancy training update
– The reality of building a pregnancy wardrobe
– Performance Project team growth and new hires
– Why most runners accidentally train in Zone 3
– The “dam wall” analogy that explains how training zones work

– Should runners focus on heart rate at lower intensities and pace at higher intensities?
– What should you do if your running paces suddenly start getting slower?
– How do you structure training if you only have time for three runs per week?

00:00 Introduction to Zone Training
13:03 Understanding Training Zones
25:59 Deep Dive into Zone One and Two
30:11 Understanding Zone Two Training
39:15 The Importance of Zone Three
51:09 Exploring Zone Four: Lactate Threshold
01:01:14 Maximizing VO2 Max Training

On this week’s episode of Beyond the Finish Line, Georgia and Coach Matt break down 18 of the most common running terms that people hear all the time — but often don’t fully understand.

From aerobic base and zone training to bonking, cadence, tapering, and overtraining, this episode is a practical guide to the language of running. Whether you’re brand new to the sport or you’ve been running for years, understanding these terms can help you train smarter, interpret workouts correctly, and avoid common mistakes.

Alongside the terminology breakdown, Matt also shares insights from Ironman New Zealand, including the emotional highs of coaching athletes through their first Ironman and what the experience really looks like behind the scenes.

If you’ve ever nodded along when someone mentioned VO₂ max, lactate threshold, or heart rate drift but secretly wondered what it actually meant — this episode is for you.

– Matt’s experience racing Ironman New Zealand
– Why watching athletes finish an Ironman never gets old
– Georgia’s first Pilates class during pregnancy
– The reality of pregnancy training adjustments
– Why most runners misunderstand cadence

– Why do runners talk so much about zones?
– Does cadence actually make you faster?
– What really causes “hitting the wall” in a marathon?

00:00 Introduction to the Podcast and Hosts
01:07 Weekend recap and Ironman New Zealand discussion
03:38 Why watching Ironman finish lines is so emotional
08:40 Matt’s Half Ironman race recap
14:02 Georgia’s first Pilates class and pregnancy training update
19:57 Introduction to running terms runners pretend to know

23:15 Aerobic Base
27:56 Zone Training
29:10 VO₂ Max
30:57 Lactate Threshold
33:31 Progressive Overload
35:33 Training Load
36:32 Recovery Run
38:46 Strides
40:25 Cadence
42:44 Running Economy & Running Form
46:29 Tapering
50:16 Negative Split
52:19 Progressive Run
53:49 Fartlek Training
55:53 Bonking
57:24 Hitting the Wall
01:00:22 Glycogen Depletion
01:02:03 Heart Rate Drift
01:03:46 Overtraining