The Consistently Good Podcast S2E1: Run Faster and Improve Your Marathon Time
Feb 18, 2026
A frank audit of injuries, health, and real-life bandwidth before chasing marathon PRs. The D-I-V-N framework breaks training into Density, Intensity, Volume, and Non-running factors. Practical guidance on safely increasing mileage and in-run fueling targets for sodium and carbs. Tips on sleep, recovery tools, and short strength sessions to stay consistent.
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Use The DIVN Framework To Diagnose Training
- Use the DIVN framework: Density, Intensity, Volume, Non-running components to diagnose training problems.
- This organizes decisions about workout spacing, paces, weekly miles, and recovery behaviors into one actionable lens.
Space Hard Workouts To Avoid Fried Legs
- Reduce training density: space hard sessions and build 48+ hours recovery before big long-run workouts.
- Structure the week (e.g., hard Wednesday, easy Thursday, long Saturday, rest Sunday) to avoid showing up ‘fried’.
Practice Race Fueling And Check Sodium
- Practice and choose gels/electrolytes with sufficient sodium and carbs; check labels for mg sodium and g carbs.
- Aim for products that prevent GI distress and provide ~24 g carbs and ~110 mg sodium per gel as Jeff recommends.