It's not coaching; It's life changing

Welcome to Stazza's Stable YouTube Channel, sharing first on #insta

The start of the #worldfamous @stazzas_stable #olympiccoach #transformationjourney

#zeus spoke, #ilistened

#Sub3 #marathoner at the age of 64

#followthejourney

https://www.youtube.com/@stazzasstable1965/featured

1. Breathe through your mouth and nose

Nose-only breathing limits your oxygen intake when effort rises. Open up and breathe freely to keep the engine fuelled.

2. Run-walk intervals

For beginners, mixing short walking breaks into your run isn’t cheating; it’s smart. Your heart rate recovers, your legs reset, and you cover more ground overall.

3. Slow down

Most runners go out too fast. Drop your pace until you can hold a full conversation and you’ll be amazed how far your legs will carry you.

4. Fuel before you fade

Don’t wait until you’re running on empty. Take on a gel or chew every 45 minutes on longer runs to keep your energy topped up.

5. Strengthen your hips and glutes

Weak hips mean your legs tire faster as smaller muscles compensate. Two sessions a week of simple strength work pays enormous dividends on the road.

6. Stay on top of hydration

Even mild dehydration kills your endurance. Drink little and often rather than waiting until you’re gasping.

7. Build your long run gradually

Add no more than 10% distance each week. Patience here is everything: your aerobic engine needs time to grow before it can carry you further.

Want to nail your sub-3? NAIL this 1 workout… 🔥

This 1 workout has helped 800+ marathoners nail their sub-3… save to revisit later! Want more Olympic running tips? Follow along for daily non-negotiables!

1. Marathons run at 75–85% of VO2 max:

Lactate threshold and running economy matter far more at race pace.

2. It doesn’t predict performance well enough:

Two runners with identical VO2 max scores can have wildly different marathon times.

3. Training doesn’t change based on the number:

Your sessions stay the same whether your VO2 max is 55 or 65.

4. It’s a snapshot, not a story:

Race-day performance depends on fatigue, fuelling, and fitness built over months, none of which a lab test captures.

5. Time trial results are more actionable:

A 10K or half marathon tells you exactly where your fitness stands and what pace to train at.

👀Want in on more of the olympic secrets?

Comment “RUN”

to get hands on my ULTIMATE endurance bundle:

- VO2 max
- Threshold training
- Endurance & speed
- My top podcast recordings

— all in one, for FREE.

My 5 best ‘half marathon’ workouts as an Olympic running coach…

If you want to run smoother, faster, and with less effort,

comment “RUNNER” for my exclusive podcast clip

3 reasons to build your running coaching skills and a business around them

- from an Olympic Running Coach.

If you’re serious about coaching runners AND building a thriving business…

👉 DM me “COACH” for more info

Answering your most googled running questions as an Olympic running coach… part 2.

1. “How do I breathe when running?”

Naturally. Don’t think about it. Don’t count steps. Don’t do nasal breathing. Just relax and breathe naturally.

2. “What are common workouts to improve race times?”

✅ Long runs with tempo in it

✅ Hill blasts (8 secs)

✅ Interval training specific to the event

3. “How do I avoid injuries”

No guarantee. BUT, to lower the risk of injury, the key is to progress training in a structured way.

No sudden jumps or changes in mileage, harder work, surfaces and adequate recovery between workouts.

4. “What’s the best way to FUEL?”

✅ Before runs: eat normal food 2hrs before runs / workouts

✅ During: try to get 60-80gms of carbs every hour

✅ After: endurance recovery drink with carb: protein ratio of 3:1 take within 15 mins of finishing

Want in on more of the olympic golden secrets?

🚀 Comment “RUN”

to get hands on my ULTIMATE endurance bundle:

- VO2 max
- Threshold training
- Endurance & speed
- My top podcast recordings

— all in one for you - for free.

Do running trainers matter?

Asking Olympic Running Coach, John all the juicy running questions…

Want more from this exclusive podcast episode?

Comment “MILES” for the full link.

1. The “too” factor

l.e. doing too much, too soon, too fast…

2. Weak glutes and hips

If your “engine” (glutes) is weak, your “shocks” (knees and shins) take the hit. Gluteal amnesia causes the knees to cave in & the hips to drop

3. Ignoring the “easy” in easy runs

Many runners fall into the “grey zone” where runs are too fast and hard runs are too slow, preventing proper recovery

4. Poor running biomechanics

Overstriding: landing with your foot too far in front of your centre of gravity; acts like a break.
8-second hill blasts are great for rectifying this issue.

5. Inadequate recovery

Muscles don’t grow during the run; they grow during sleep. Chronic sleep deprivation & lack of rest days prevent the repairs of micro-tears.

Want more secrets on endurance training?

✅ Comment “RECOVERY”

& I’ll send you an inside scoop of our
exclusive course - FREE.

1. “easy” running pace

A comfortable, conversational running pace where you could hold a full sentence without gasping, typically 60–75% of maximum heart rate, which builds aerobic fitness while allowing your body to recover.

2. Tempo

A sustained, comfortably hard effort run at or near your threshold pace, typically for 20–40 minutes, teaching your body to hold a challenging pace for longer without blowing up.

3. Threshold

Running at a “comfortably hard” pace you could sustain for roughly an hour, which trains your body to clear lactate faster and run harder before fatigue sets in.

4. Intervals

Repeated hard efforts run at a set pace or effort with recovery periods in between, designed to improve speed, VO2 max, or lactate threshold depending on the session.

5. Repeats

A set number of hard efforts run multiple times with rest in between, e.g. 6 × 1 mile.

6. Pace Vs effort

Pace is how fast you’re going (minutes per mile/km); effort is how hard your body is working, which can differ based on hills, heat, or fatigue

7. Aerobic vs Anaerobic

Aerobic means your body is using oxygen to produce energy (easy to moderate running); anaerobic means you’re going so hard your body can’t keep up with oxygen demand.

8. Base training

A period of easy, high-volume running designed to build the aerobic foundation everything else is built upon.

9. Periodisation

Structuring your training into planned phases over time so your body peaks on race day rather than burning out before it.

10. Taper

Reducing training volume in the final weeks before a race so your body arrives fresh, recovered, and ready to perform.

Olympic running coach reveals the top 3 mistakes he sees in peoples training build up:

1. Lack of specificity
2. Making the block too long
3. Being too aggressive in the build up

Want in on more of the olympic secrets?

✅ Comment “RUN”

to get hands on the ULTIMATE endurance bundle:

- VO2 max
- Threshold training
- Endurance & speed
- This exact podcast recording

— all in one, for FREE.

As an Olympic running coach… I see this mistake runners make all the time…

The thing is, most people often presume running faster = better progression.

But the truth is, easy runs are a NECESSITY for recovery and adaptation.

There should be a significant difference between an easy run and a workout run.

Let me make it simple for you:

Make it conversational.

You should be able to chat away without any effort.

When you’re finishing your easy run, you should be better than when you started.

You’ll find for the same conversational effort, that towards the end of the run, your pace will have picked up by about 10 seconds per mile / 6 seconds per km.

💭 Want in on more of the olympic secrets?

Comment “RUN”

to get hands on my ULTIMATE endurance bundle:

- VO2 max
- Threshold training
- Endurance & speed
- My top podcast recordings

— all in one, for FREE.

Answering your most googled running questions…

as an Olympic running coach…

Want in on more of the olympic secrets?

Comment “RUN”

to get hands on my ULTIMATE endurance bundle:

- VO2 max
- Threshold training
- Endurance & speed
- My top podcast recording

— all in one, for FREE.

Olympic Running Coach John Breaks Down Your Top Marathon Questions ��👀

“How do I improve my VO₂ max?”
“How do I raise my threshold?”

Want an inside look at our course where we dive deeper into the science, common mistakes, and proven training methods?

📩Comment “FREE” and I’ll send you the link!

The Worlds Most Trusted Running Coach Certification…

EVERYTHING you need to coach runners and build a thriving business.

Comment or DM me the word “COACH” for more info📩

Olympic running coach, John answers the big question “should runners be lifting weights?”

Want to tune into more of this exclusive podcast episode? Comment “MILES” and we’ll send you the full link!🔗

1. Gradually increase stress to improve performance

→ Increase weekly training volume by 5-10%

→ Use 2-3 week build cycles, followed by a recovery week

→ Progress intensity and volume gradually

2. Train for your event - what you do in training should match race demands

→ Include sessions at goal race pace

→ Train in conditions similar to your event

→ Stimulate race-day nutrition and gear

3. Gains happen in REST - not just training

→ Schedule easy days, rest days, and recovery weeks

→ Prioritise 7-9 hours of sleep

→ Support recovery with proper nutrition

4. One size doesn’t fit all

Training MUST suit your body, lifestyle and goals.

→ Adjust based on your injury history, and fitness level

→ Align training with work/family commitments

→ Monitor how your body responds and adapts accordingly.

Want more secrets on endurance training?

🔓Comment “RECOVERY” & I’ll send you an inside scoop of our course - for FREE.

“You need 100 miles/week to run a sub-3 marathon”

— WRONG.

Truth is? Most people get caught up chasing mileage…

but it’s NOT the miles that make the difference.

When I coached Aoife Cooke for the Olympics:

→ She started at 60 miles/ week

→ Gradually built to 100 miles/ week

→ Monitored sessions, recovery & feedback

→ Result? Club runner to national champion in 10 months and olympics in 18 months

When I coach runners hitting sub 2:30 marathons…

→ Aim for ~50 miles / week

→ Running once / day

It’s NOT about the total miles, it’s about:

✔️ The balance of mileage

✔️ The type of sessions you do

✔️ Recovery & consistency

I’ve recorded a full podcast covering EVERYTHING you need to cut 15-60 minutes off your marathons in 12-18 months…

Comment “MILES” for the full link

Why you are getting injured as a runner… from an Olympic running coach.

Want more secrets on endurance training?

Comment “RECOVERY” & I’ll send you an inside scoop of our exclusive course - for free.

1. 8-second hill blasts

✔️Improved Running Economy. By strengthening the communication between your brain and muscles, you become MORE efficient and need less oxygen to hold marathon pace.

✔️Specific Strength Building. The incline forces your glutes, hamstrings, and calves to generate huge force, building the leg power you need when fatigue hits late in a race.

✔️Alactic Energy Use. Keeping efforts to 8–10 seconds uses the creatine phosphate system, letting you go 100% without building fatigue - so you can even do them before harder workouts.

✔️Injury Prevention. Uphill sprinting encourages better biomechanics: higher knee drive, upright posture, and softer landings, while reducing joint impact compared to flat ground.

2. Fasted runs compromise training intensity, increase the risk of overtraining syndrome, and hinder recovery and adaptation.

3. 10-12 weeks only for marathon specific block. 10-12 weeks is the sweet spot for marathon specific, any longer increases the risk of burnout, diminishing returns, and injury.

4. For beginner and intermediate runners, two quality sessions per week beats three. Aim for a midweek workout at 10-mile/half-marathon effort, and a weekend session around marathon pace - balanced with easy recovery runs.

5. Don’t do a workout the day before your long run. Many do this to pre-fatigue but it only increases the risk of injury, staleness, and isn’t specific to marathon fatigue.

Want to hear more on how you can take anywhere from 15-60 minutes off your marathons in 12-18?

Comment “MILES” and I’ll send you the full link🔗

4 week marathon strategy, as an olympic running coach…

Want to hear the rest of this exclusive podcast? Comment “MILES” and I’ll send you the link straight to your DMs!

7 pillars every runner needs to build strength, speed and endurance - Olympic coach John’s proven principles…

Want more secrets on endurance training?

Comment “RECOVERY” & I’ll send you an inside scoop of our course - FREE.

Think of your training like a building: every pillar supports the next. Without a strong foundation, your performance wobbles.

1. Foundation (Base Level): Recovery, Individualisation, Progressive Overload

- Recovery: Prioritise 7–9 hrs sleep, proper nutrition, active recovery, and stress management. Track fatigue and resting heart rate to know when to back off.

- Individualisation: Tailor training to your body, lifestyle, and goals. One-size-fits-all plans fail.

- Progressive Overload: Increase volume, intensity, or frequency gradually to drive adaptation safely.

2. Middle Level: Variety, Periodisation & Strength

- Cycle intensity, volume, and focus to prevent stagnation and overuse injuries.

- Strength & complementary training improve resilience, running economy, and injury prevention.

3. Top Level: Specificity & Psychological Preparation

- Train the paces, movements, and energy systems you’ll use in races.

- Mental prep - visualisation, focus, and stress management - works only if the foundation is solid.

Common Pitfalls: Skipping recovery, chronic sleep deprivation, poor nutrition, adding extra hard sessions, and ignoring life stress or fatigue warning signs.

Without recovery, individualisation, and smart progression, nothing above - strength, specificity, or mental preparation - can function effectively. Build your foundation first; the rest will follow.

🔓Want the inside scoop on endurance training?

Comment ‘RECOVERY’ for our KEY principles - all the secrets.

The BIGGEST myth I see in running as an olympic running coach…

“You need 100 miles/week to run a sub-3 marathon”

I break it all down for you in a recent podcast recording where we also cover everything you need to take anywhere from 15-60 minutes off your marathons in 12-18 months.

Comment “MILES” and I’ll send you the full link.

After coaching 800+ runners to sub-3 marathons and athletes to the Olympic level, here’s the truth about marathon-pace long runs that most coaches won’t tell you:

❌ STOP trying to nail marathon pace every long run

✅ DO THIS INSTEAD

For your first 3 long runs, run 20–10 seconds slower than goal marathon pace

- Build from 12 → 16 miles
- Include 2 miles warm-up + 2 miles cool-down
- Keep the effort controlled, relaxed and repeatable

This phase is about aerobic development, not proving fitness.

👉 Save marathon pace for the final 5 specific long runs of the cycle - when your body is ready to absorb it and benefit from it.

Why this works:

✔ Builds a huge aerobic engine safely

✔ Improves efficiency and relaxation at pace

✔ Reduces injury and burnout risk

✔ Keeps you fresh for the workouts that actually matter

I’ve used this exact progression with:

→ 800+ sub-3 marathoners

→ Elite athletes

→ Men and women in 3 consecutive U.S. Olympic Marathon Trials

The runners who “practice” marathon pace every weekend?

They plateau, break down, or blow up on race day.

Smart runners train for race day -

they don’t race every Sunday.

Want to hear more on how you can take anywhere from 15-60 minutes off your marathons in 12-18?

Comment “MILES” and I’ll send you the full link.

I’ve helped 800+ everyday runners smash the sub-3 marathon barrier… here’s our first 5 non-negotiables:

1. Consistency beats intensity (every time)

I’d rather see you hit 90% of sessions for 6 months than chase perfect weeks and end up injured.

Missed sessions don’t ruin fitness - reckless weeks do.

2. Easy runs must stay EASY

Easy days build mitochondria, capillaries, and durability.

If your easy pace creeps toward marathon pace, you’re stealing energy from your quality work and stalling progress.

3. Progression is earned, not forced

Mileage increases 5–10% max, workouts evolve step-by-step, and every 3–4 weeks includes a down week.

Fitness compounds when stress is planned, not emotional.

4. Fuelling is a performance skill, not an afterthought

Key sessions and long runs require carbohydrate availability.

Train low occasionally if it’s purposeful - but under-fuel every day and you’ll plateau, not toughen up.

5. Recovery is where adaptation happens

Sleep, strength training, mobility, and mindset decide whether training makes you faster - or just tired.

If recovery is poor, the plan doesn’t matter.

🚫 No ego pacing

🚫 No random workouts

🚫 No “more is always better” thinking

✔️Smart structure

✔️Sustainable progress

✔️Personal bests that last

This is how runners go sub-3 without carnage.

✅Want access to my marathon masterclass recording?

Comment “MILES” and I’ll send it straight to you📩

Thank you for your kind words @coached_by_runstark

I absolutely loved the @stazzas_stable coaching course.

Even coming into it already as a coach and someone who follows the Stazza’s Stable method, the depth, structure and clarity of the system was outstanding.

The way the training is laid out is incredibly well thought through. It gives coaches a clear, logical framework to follow, and in a world full of misinformation and overcomplicated noise, the method just makes sense. Everything is built with purpose, progression and long term development at its core.

This course isn’t just for coaches either. Anyone who wants to truly understand what a runner should be, how training should be structured, why sessions exist, how load is managed, and how athletes actually improve, will gain huge value from it.

You come away with a real coaching system, not just workouts. A deep understanding of endurance development, structure, and decision making that you can apply at every level.

John and the team at Stazza’s Stable are genuinely the best in the business. I couldn’t recommend the course highly enough.

DM “COURSE” for more information 👌

#iten #homeofchampions #stazzasstable #running #runningcoach

Kenya Trip Update!

Since everyone arrived last Monday, it’s been an incredible start. We’ve been getting everyone settled, and the guys have been out running every morning, getting into the rhythm of things.

The course kicked off in full force the next morning with the pacers, and we’ve already started diving deep into the 7 pillars of endurance training - everything from energy systems, foundation training, pre & super base, marathon training, recoveries, injuries, strength & conditioning, and nutrition.

The team has also begun designing programs for beginners and intermediates, and this weekend they’ll be doing a revision test before moving on to more practical sessions next week.

On top of all that, the hotel experience has been amazing - top-quality, healthy, organic meals prepared by a celebrated Nairobi chef. The food has been just as inspiring as the training!

What’s really stood out? The group dynamic. Everyone’s getting along amazingly, learning, supporting each other, and genuinely enjoying the process. The energy here is next-level, and it’s only the beginning (fire emoji)

Kenya has been incredible so far, both for training and team vibes, and I can’t wait to see how the next part of the week unfolds!

Olympic running coach John breaks down the biggest mistake holding runners back - and why shuffling is killing efficiency, speed, and longevity.

Be honest… are you a shuffler? 👀

If you want to run smoother, faster, and with less effort, this one’s for you.

Comment “RUNNER” to get more from this podcast episode 🎧🏃‍♂️

Thank you for the shout out @peter_j_duran . What a fantastic effort in New York, and a new PB to match! It just shows what hard work, determination and the right coaching can do. Thank you for being a part of @stazzas_stable and here’s to the next PB! Photography credit: @rubenschmitz

#Stazzasstable
#RunningCommunity
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#HardWorkPaysOff

The doors are open for the final cohort of 2025 for The Stazza’s Stable Certified Online Running Coach Course. Anyone that joins the November 10th cohort, will receive a free, one off masterclass in client acquisition, with one of the best in the business - Akash Vaghela CEO of RNT Fitness. This free masterclass will cover in detail everything you need to know on how to build a 6 figure online running coach business. DM ‘Course’ for more information - 9 SPACES REMAINING!

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This week we go down the Marathon training rabbit hole with the legendary running coach John Starrett, John has coached 784 runners to a sub 3 hr marathon, 256 to a sub 2.30 Marathon and loads of top half, 10K, 5K times, as well as Olympians along the way.

We cover the Pre Superbase, Superbase and the Marathon Bridge principles. What it actually takes to break barriers. Whether you’re chasing a BQ, a sub-3, or just your first finish line - there’s something in here for you. Search “Eat Sleep Run Repeat EP 170” 🏃‍♂️ Get your pen and paper ready, you will want to take notes!

#marathontraining #runningpodcast #marathontips #runningcommunity #marathon #runningcoach #sub3 #BQ

Had a tough autumn marathon? You’re not alone.

After 40 years of coaching, I’ve seen it all—the DNFs, the wall at mile 20, the races where everything that could go wrong did. But here’s what I know: your worst race can become the turning point to your best.

Since 2017, I’ve coached athletes online to 791 sub-3:00 marathons and 256 sub-2:30s. I’ve guided beginners to their first finish lines and elites to the US Olympic Marathon Trials. The difference? We don’t just train harder—we train smarter.

Whether Chicago humbled you, Berlin didn’t go to plan, or your goal race slipped away—that disappointment you’re feeling? That’s fuel.

I have a few coaching slots opening for runners ready to turn this setback into their breakthrough. From complete beginners to elite athletes, I work with runners globally who are serious about their next chapter.

Your comeback starts now.

DM me ‘COMEBACK’ to learn more.

#MarathonTraining #RunningCoach #MarathonCoach #Sub3Marathon #ChicagoMarathon #BerlinMarathon #LondonMarathon #NYCMarathon #RunningCommunity #MarathonPrep #EliteRunning #RunnersOfInstagram #Marathon2025 #RunningMotivation #TrainSmart

The Beginner Runner Problem - Part 2

YOU’VE BUILT YOUR BASE. NOW WHAT? 🏃‍♂️💨

Remember last week’s post about building your foundation? You’ve hit 3 × 65 minutes + 1 × 90 minutes. Brilliant. But we’re NOT jumping straight into speed work.

Instead, we’re introducing something that’ll transform your running: Strides.

WHAT ARE STRIDES?

These aren’t sprint intervals or all-out efforts. They’re controlled, faster running at about 5K/parkrun effort. Think smooth, not savage.

HERE’S HOW TO DO THEM:

📍 30 minutes into your run, pick up the pace between landmarks (lamppost to bench, tree to postbox)

⚡ Run at approximately 5K/parkrun effort or slightly quicker

🔄 Jog until fully recovered, then repeat

🎯 The goal: Fast, relaxed, and controlled

PROGRESSING YOUR STRIDE SESSIONS

Read on to see the full 7-week progression 👇

WEEK 1: • 20-min warm-up • 3 sets of 5 × 20 seconds at 5K effort • Jog-back recovery + 3 min between sets • 20-min cool-down

WEEK 2: 3 sets of 5 × 30 seconds

WEEK 3: 3 sets of 5 × 40 seconds

HERE’S THE MAGIC: You’ll actually move faster in the 40-second sets than you did in the 20-second sets. Your body adapts. Your form improves. Your glutes activate.

THEN WE ADD CONTINUOUS EFFORTS:

After your final set, add: • Week 4: 2 minutes at 5K effort • Week 5: 3 minutes • Week 6: 4 minutes • Week 7: 5 minutes

YOUR FINAL WORKOUT: 3 sets of 5 × 40 seconds + 5 minutes at 5K effort

And here’s what’ll blow your mind: that 5-minute effort will often be at the same pace (or faster!) than your initial 2-minute effort.

This isn’t just about getting faster. It’s about: ✅ Maintaining proper form at speed ✅ Building glute activation ✅ Developing running economy ✅ Preparing your body for harder work (safely!)

Next week: Hill Blasts – the secret weapon for developing powerful, glute-driven running. Trust me, you don’t want to miss this one. 🔥

Who’s ready to add strides to their training? Comment “STRIDES” below! 👇

The waitlist is NOW OPEN for the next Stazza’s Stable Certified Online Running Coach Course. This is the last cohort of 2025 until late Q1 2026. Places will go fast so please comment or message ‘COURSE’ for more information and to get onto the waiting list #changeyourlife #worklifebalance #coachingcourse #stazzasstable #runnersofinstagram #coachesofinstagram #runninglife #getrunning #instarunners #sub3 #marathontraining

Thanks for the testimonial, Rich!

#running #run #runner #fitness #runningmotivation #runnersofinstagram #runners #instarunners #trailrunning #training #marathon #runhappy #sport #workout #runningcommunity #motivation #instarun #garmin #gym #fitnessmotivation #runnerscommunity #trail #instarunner #marathontraining #runnersworld #fit #triathlon

The Beginner Runner Problem

1 Why Beginner Runners Get Injured (And How to Fix It)

2 The Problem: Beginner runners are hip flexor dominant. They shuffle instead of using their glutes properly.

3 The Mistake: Coaches add speed work too early. This just makes them shuffle faster and overloads the calf muscles.

4 The Solution: Build a proper foundation first. Get to 65-minute easy runs and 90-minute long runs before any speed work.

The Foundation Stage Your First 6 Weeks of Running

1 Starting Point: 3-4 runs per week at 35 minutes each

2 Week 1: 4 × 35 minutes

3 Week 2: 3 × 40 minutes + 1 × 45 minutes (That longer run becomes your “long run”)

4 Week 3: 3 × 45 minutes + 1 × 55 minutes

5 The Pattern: Increase easy runs by 5 minutes Increase long run by 10 minutes Each week

6 After 6 Weeks: 3 × 65 minutes (easy runs)

1 × 90 minutes (long run)
7 Only THEN do we add speed work

Stay tuned to see how progress… #RunningCoach, #Coaching #RunCoachLife #RunningMotivation, #RunningGoals #fitnessmotivation #sub3 #stazzasstable #instarunners

It’s back! New podcast out on Sunday - Ken Graham, 3:12 to 2:58 in 10 months. #stazzasstable #instarunners #runningcoach #runnersofinsta #sub3marathon

Thank you for your testimonial, Ken! #stazzasstable #coachingthecoaches #instarunners #sub3 #runningcoach

Check out Coach Stazza’s world famous podcast ‘The Stablemaster Speaks’ https://rephonic.com/podcasts/the-stablemaster-speaks - the reviews say it all! #thestablemasterspeaks #stazzasstable #runningpodcast #worldfamous #runningpassion #supershoes #instarunners

Exciting Update: We’ve Migrated to Final Surge

After a demanding and fast-paced couple of weeks behind the scenes (fueled by plenty of caffeine), I’m really pleased to announce that we’ve now officially completed the transition to Final Surge.

This change didn’t come lightly — it’s the result of a lot of thought, planning, and work from myself and the team. The process was challenging at times, but it was driven by a clear goal: to create a better training experience for all of you.

Final Surge gives us the tools to be more structured, more responsive, and ultimately more effective. It allows for clearer communication, better tracking of progress, and more flexibility when it comes to feedback, adjustments, and collaboration. In short, it will help me coach you better.

I know change like this can be disruptive, and I want to thank each of you for your patience and understanding while we’ve made the switch.

More information has been announced on FS social walls, email and the old Strava platform to assist with FAQs etc. Let’s embrace this new chapter and use it to take our training — and racing — to the next level! #stazasstable #finalsurge #nextlevel #runningcoach #instarunners

The #1 mistake I see runners make that destroys their marathon dreams 👇

After coaching 750+ runners to sub-3 marathons and athletes to the Olympics, here’s the truth about marathon pace runs that most coaches won’t tell you:

❌ DON’T nail your exact marathon pace every single long run

✅ DO THIS INSTEAD: Run your first3 long runs 20-10 seconds SLOWER than your goal marathon pace, building from 12 miles - 16 miles with 2 miles w/u and c/d. This builds your aerobic engine without the stress that leads to injury and burnout. Save marathon pace for the final 5 specific workouts during your training cycle.

Why this works:

Builds massive aerobic base safely
Teaches your body to run relaxed and efficient
Prevents the overtraining that kills marathon dreams
Keeps you healthy for the workouts that matter
I’ve used this exact approach with: → 750+ sub-3 marathoners → Elites
→ 3 consecutive US Olympic Trials qualifiers (men and women)

The runners who try to “practice” marathon pace every weekend? They plateau, get injured, or blow up on race day.

Save this post if you’re ready to train smarter, not harder 🏃‍♀️💨

#marathontraining #runningcoach #sub3marathon #marathontips #runningtips #olympiccoach #marathonpace #longrun #runningcommunity #marathoner #runnersofinstagram #trainingplan

Which mistake have YOU been making? Drop a 🏃‍♀️ below!

🏃‍♂️ NEW EPISODE ALERT 🏃‍♂️The Stablemaster Speaks

Breaking down the leap from sub-elite to elite marathon running (2:25 → 2:10) on today’s podcast!

This isn’t your typical “just run more miles” chat. We’re diving deep into what actually separates the good from the great - and trust me, it’s not what most people think.

What you’ll get: ✅ Practical, no-nonsense advice that cuts through the running world’s biggest myths ✅ The mental game that elite marathoners master (often overlooked!) ✅ Real strategies that work - backed by experience, not just theory ✅ A few laughs along the way because training should be serious, not boring

Your feedback means everything - you’ve told me you love the balance of education and entertainment, the focus on both mind and body, and the real stories that make complex training concepts actually stick.

Whether you’re chasing your first sub-2:20 or just love understanding what makes elite athletes tick, this one’s for you.

DM “Elite” for link.

What’s your biggest question about elite-level marathon training? Drop it in the comments 👇

#MarathonTraining #EliteRunning #RunningPodcast #SubElite #MarathonTips #RunningCommunity #TrainingTips #MentalTraining #RunningCoach

Thank you so much Aisling 🙏 If you want to learn more about the Stazza’s Stable Certified Online Running Coach Course, DM ‘Course’ for more information #lifechanging #certifiedrunningcoach #stazzasstable #sub3 #results #instarunning 🏃🏻‍♀🏃‍♂️

THE WAITING LIST IS NOW OPEN! DM ‘Course’ for more information about the Stazza’s Stable Certified Online Running Coach Course. #onlinerunningcoach #stazzasstable #instarunners #sub3 #certified

Have you got what it takes to become an online running coach? DM ‘Course’ for more information about the Stazza’s Stable Certified Online Running Coach Course #onlinerunningcoach #stazzasstable #instarunners #sub3 #certified

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@stazzas_stable

Stazza's Stable comprises runners from around the world, who train under Coach Stazza, AKA The Stablemaster.

The Stablemates range from beginners through elites and compete in all distances from 1500m to ultras.

We offer personalised coaching, the opportunity to become a certified running coach, and the opportunity to experience training at "The Home of Champions", in Iten, Kenya

Get Started

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1-2-1 Coaching:

As an Olympic Coach, with runners from beginners through elites and from middle distance to ultra marathoners, Coach Stazza ensures a direct, thoughtful approach tailored to each individual’s specific goals.

Become a Certified Coach:

Coach Stazza is an Olympic running coach with over 40 years of experience, guiding athletes to national titles, personal bests, and big breakthroughs.

As the architect behind 800+ sub-3 marathons and 260+ sub-2:30s, Coach Stazza has built a globally recognised coaching method - and now, he's teaching you how to coach runners of all levels through his certification.

Our Offerings

Personalized Coaching

1-2-1 coaching, personalised to your specific needs and goals.

Certification Course

Kenya Experience

Become a Stazza's Stable certified running coach through our unique online coaching program.

Train in Iten, Kenya, and experience what it is like at "the home of champions"

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What Athletes Say

Aisling Fitzgerald

“John doesn’t teach from notes — he teaches from life. It’s not just a coaching course, it’s a life-changing experience that made me a better coach, athlete, and human.”

John Finn

“Whether you're coaching a beginner or elite, this course gives you the tools, confidence, and structure to coach at the highest level. It was transformative.”

Mark O'Mahony

“I went from full-time in the motor trade to a full-time coach managing over 70 athletes. This course changed everything — it’s the best investment I’ve ever made.”