The Aerobic Edge

The Aerobic Edge, by PacebuddiesI'm Joost, running coach at Pacebuddies. This podcast is for runners who are tired of cookie-cutter plans and training hard without getting faster.No generic advice. No copy-paste schedules. Just honest, no-nonsense conversations about what actually works — from the SRA cycle to smart pacing, recovery, and real progress.Whether you're training for your first 5K or your tenth marathon, this is coaching that fits your life, your goals, your body.New episodes every two weeks.👉 pacebuddies.com

10 episodes

2mo ago latest

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English language

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Episodes 9

The Science of Running Endurance: How Your Body Really Works, with Prof. Paul Laursen
2mo ago
In this episode I sit down with Professor Paul Laursen — sport scientist, co-author of Science and Application of High-Intensity Interval Training, and co-founder of Athletica — to break down the science of endurance in plain language. From mitochondria and fat-burning to HIIT, the neuromuscular system, nutrition, recovery and HRV, we turn the biology of...
The Sub-3 Marathon: The Complete Training System — with John Starrett
2mo ago
In this episode of The Aerobic Edge, coach John Starrett ("The Stable Master") returns for a deep dive into the sub-3 marathon — a magical barrier for many runners. Since 2017, John has coached a staggering 962 runners to sub-3 and 274 to sub-2:30, all online. We unpack what it actually takes to break that...
Run Free: The Nervous System Approach to Injury-Free Running — with Lawrence van Lingen
3mo ago
Lawrence van Lingen is a sports chiropractor and movement specialist. Described by Triathlete Magazine as the genius of running, he has over 25 years of experience working with world-class athletes including Jan Frodeno, Taylor Knibb, and Flora Duffy.In this episode we talk about why most running injuries keep coming back, what fascia actually is and...
Marathon-Specific Training: How to Peak at Race Day — with John Starrett
3mo ago
John Starrett is an experienced endurance coach with over 40 years in the sport. He has coached more than 900 runners to a sub-3 hour marathon and has guided male and female athletes to the US Olympic Marathon Trials. He is also known as The Stable Master. This is John's second appearance on The Aerobic...
The Aerobic Base Blueprint: What Zone 2 Really Means — with Scott Johnston
3mo ago
Scott Johnston is one of the most respected endurance coaches in the world. As founder of Evoke Endurance and co-author of Training for the Uphill Athlete, he has coached athletes across skiing, mountaineering, trail running and road running. In 2025, both the men's and women's UTMB champions — Tom Evans and Ruth Croft — were...
Bridge Training: The Missing Link Between Base and Peak Performance
3mo ago
In this episode, Joost sits down again with coach John Starrett to dive into one of the most overlooked phases in endurance training: bridge training. After building a strong aerobic base through the foundation, pre-super base, and super base phases, many runners jump too quickly into race-specific work. Bridge training fills that gap—safely introducing intensity,...
Metabolic Flexibility for Runners: Top Tips from Mikki Williden
4mo ago
Most runners assume that logging more miles automatically makes them better fat burners. The science says otherwise. In this episode, Joost sits down with New Zealand-based sports dietitian and researcher Mikki Williden (PhD, public health) to unpack one of the most misunderstood topics in endurance sports: metabolic flexibility. Mikki has a 2:55 marathon PB, has...
The Minimal Strength Routine for Runners
4mo ago
Most runners either skip strength training or do it completely wrong. In this episode, Joost breaks down how just 5 to 10 minutes a day makes you a stronger, more durable runner — no gym, no heavy weights. Just a minimalist routine that improves your running economy without sabotaging your recovery. Why heavy lifting can...
Hills and Strides – Your secret weapon for better running
4mo ago
Most runners shuffle. Short stride, low heel lift, zero power. It's not laziness — it's your glutes being completely switched off. And the frustrating part? Adding more miles or speed work just reinforces the problem. In this episode we go deep on gluteal amnesia, the neuroscience of running mechanics, and the two tools — hill...

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The Aerobic Edge

Episodes 9

The Science of Running Endurance: How Your Body Really Works, with Prof. Paul Laursen

The Sub-3 Marathon: The Complete Training System — with John Starrett

Run Free: The Nervous System Approach to Injury-Free Running — with Lawrence van Lingen

Marathon-Specific Training: How to Peak at Race Day — with John Starrett

The Aerobic Base Blueprint: What Zone 2 Really Means — with Scott Johnston

Bridge Training: The Missing Link Between Base and Peak Performance

Metabolic Flexibility for Runners: Top Tips from Mikki Williden

The Minimal Strength Routine for Runners

Hills and Strides – Your secret weapon for better running

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Episodes 9

The Science of Running Endurance: How Your Body Really Works, with Prof. Paul Laursen

The Sub-3 Marathon: The Complete Training System — with John Starrett

Run Free: The Nervous System Approach to Injury-Free Running — with Lawrence van Lingen

Marathon-Specific Training: How to Peak at Race Day — with John Starrett

The Aerobic Base Blueprint: What Zone 2 Really Means — with Scott Johnston

Bridge Training: The Missing Link Between Base and Peak Performance

Metabolic Flexibility for Runners: Top Tips from Mikki Williden

The Minimal Strength Routine for Runners

Hills and Strides – Your secret weapon for better running