Spring has given many runners a base of strength, consistency, and momentum. Now the question is how to use it well. In this episode, Bjørn-Ivar looks at the shift from spring strength toward summer speed, using Faith Kipyegon as a profile of calm, efficient running built over time.

The episode explores how speed works best when it grows out of a steady foundation, not when it is forced too quickly. There is a workout idea built around controlled effort and quicker rhythm, a nutrition spotlight on feeling light without under-fuelling, and an injury check-in focused on the lower legs, calves, achilles, and feet as faster running returns.

For masters runners, the focus is on adding speed without overloading the week: one clear quality session, one longer aerobic run, small touches of pace, and enough recovery to absorb the work. The Sub-20 project update brings the same theme back to real training life, where the base is present but race readiness still needs time.

A calm episode about choosing the next phase carefully, protecting continuity, and letting quicker running come from support rather than urgency.

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In this episode, I stay with a part of running most of us know well: the stretch where the work is there, the consistency is there, but things still do not quite come together the way we hoped. Through the story and training approach of Sifan Hassan, I look at what runners can learn about patience, range, timing, and staying healthy enough for progress to last.

I also get into the kind of workout that helps when you want to move forward without forcing it, how nutrition supports training when the body feels flat, and why spring can bring soreness in the upper quads and groin when hills and forest running return after a winter on flatter ground. There is also a masters running section on how to keep improving through better rhythm, recovery, and durability rather than chasing too much intensity.

To close, I bring it back to my own Sub-20 5K project, now only a couple of months from the deadline, and talk honestly about where things stand with the base training, the missing speed, and the adjustments needed around back pain, migraines, and recent groin soreness.

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This episode comes from a week of training in Gran Canaria, where warmer temperatures, steep terrain, and a different daily rhythm change how running feels and how training needs to be handled.

We look at how to stay consistent during travel without forcing structure, and how to adjust effort when heat and hills shift the demands on the body. The episode explores how alternative movement like hiking and cycling can support running fitness, and how small adjustments in nutrition and hydration help maintain energy, recovery, and overall well-being.

There’s also a focus on reading body signals in a new environment and making small decisions that keep training moving forward instead of building fatigue. For masters runners, we look at how to manage recovery, spacing, and maintaining some connection to speed while adapting to changing conditions.

The Sub-20 project update reflects a period of interruptions, with injury and reduced intensity, and what it means to stay consistent when progress isn’t linear.

Overall, this episode is about keeping the rhythm of running alive, even when routines change, and allowing the body to adapt so that training continues to build over time.

Hosted on Acast. See acast.com/privacy for more information.