Sarah Hartley

speaker

524 appearances 2 recordings 2 series first heard Dec 2025 last heard 25 Feb

Sarah Hartley’s voice in public audio — every appearance, attributed to the second.

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recordings per month · last 12 months

Recordings per month over the last 12 months — 2 in all, peaking in Feb 2026 with 1.

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The Running Channel Podcast · 149: How Adding in 1 Run Transformed My Running Fitness · 20 Dec 2025 podcast

yeah and i think i'm similar because if you if you said to me like okay you need to go out and run a 10k there's a there's definitely many days where i'd be like oh gosh that's a long way i can't be able to do that 7.5 or two fives two fives go out and do five today five tomorrow hell yeah so what what made you go from three to four days tom

And most runs were seven and a half.

And you have deloads as well.

So you're like gradually build up.

So the 10% rule is roughly increasing your weekly volume by 10% each week.

Usually then your training plan or like your training cycles will come in

anywhere between kind of four to six week blocks within a longer plan and so every if you train for four weeks you build build build and then on that fifth week you'll have a deload and what that is allowing is that adaptation so loads of people feel differently depending on when this happens it might be that you feel rubbish in the fourth week because you've stacked so many miles in your leg and you feel great in the deload because you're giving yourself time to recover or it might be that you feel really great and then the deload throws you off a little bit but

That kind of going from high mileage to then lower mileage is so important to let everything in your body adapt to the fact that you are looking to improve.

Functional overreaching, we've talked about before.

Adding runs into your week doesn't necessarily mean that you also have to increase volume.

In fact, like I've seen quite a lot of people who are trying to work their way up to double days.

And this won't suit everyone.

Like if you are kind of beginner or you're just coming into running, two runs might be all you can manage because you need to think about how you're.

letting your body adapt.

But if you're on the other end, you're kind of really trying to level up your running, but you still want to include a rest day.

It might be that splitting runs into double days might be the way to do it.

We're actually talking, you know, Andy trained with a couple of athletes from Team Macau.

So some of them are starting to do doubles and it's really, really slow increments that you would do it.

So it might be like you take the run that you'd usually done on that day and you just split it

into two and do like two 5ks at an easy pace and then start to build up from there i don't think many people realize like just how kind of hard and slow it is to like build up mileage oh incredibly hard i can't even imagine ever getting to that point of a or wanting to do a double day in a life or death situation you know on the deload week though in a marathon block that deload week

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