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I waited quite long to publish my goals for this year. But just over the last days I finalized my race plan for this year. Therefore I'm publishing my goals end of February. Not only my running goals but also my personal goals for the Happy Runner podcast and some other running related goals I have for this year. If you would like me to address a special topic in the podcast feel free to mail me at: run@runadnsmile.net

Rather than exact training plans I want to talk about all aspects that are important when training for a fast 5k and also the fact why marathon and half marathon runners like me are struggling to run a fast 5k. This episode is also for those new to running that want to get advice on how to run a 5k race faster. In case you need a training plan according to your personal goals you can reach out to me over email: run@runandsmile.net

In this episode I host Olivia, a runner from NYC who will answer our questions about party pace. What party pace, the benefits of running at party pace and how she enjoyed her last race running at party pace.

Over the last years we get more and more data from our running watches. But, do we really need all that data? Do we know what data is important? Or do we tend to look at all of it, over analyzing and not concentrating on what’s really important when it comes to running?

Marie is not only a runner. She is also a physical therapist and a strength trainer for runners. While a lot of us believe, that strength training should be done with our own body weight, Marie knows better. There are a lot of benefits if the strength training is done with weights. In our talk we also touch her running background and plans. If you want to get in touch with Marie: webpage Instagram: @dr.whitt.fit Threads: @dr.whitt.fit Youtube: @drwhittfit

Not just every year. Each morning we start from 0. It’s up to us to make each day smart decisions that will make us a better runner. Better does not necessarily mean faster but rather happier. In this episode you’ll find some tips how to make smart decisions … for those new to running and also for us, running for several years.

Like you and me, Aubrey is an average runner trying to get less average. His youtube channel Aubrey Running is one of the best places for you, if you are an average runner or new to running. You will get information about training, races and a lot of shoe reviews. Aubrey is a man of many running shoes. Well, in this episode we haven't touched running shoes but you'll hear his running story, his plans for next year and a lot of advice for the everyday runner.

Zsofia is the first runner from Hungary I talked to in the podcast. She will not only guide us through her running but will also hive some insights how it was in Bupadest during the athletic world championships and she will share some advice for those of you new to running. Well I have to say that her advice is for all of us, not just those new to running. As in any interview I did we will also touch her running plans and goals for the future.

If you want to run a race in spring, now is the time to start training. We as runners need to build a strong aerobic base before starting with race specific training in the weeks leading up to the race. So base training is what needs to be done in the winter. How, why, when … and many more insights are covered in this episode.

After my last marathon I took some time off of running to rest and recover. I also used the time to analyze my last training plans and make some decisions about what’s next . There will be some changes, not only the races I intend to run, but also regarding my training. You can hear all about the changes I made regarding to training and a rough overview of the races I intend to run next year in this episode.

I trained for 14 weeks, my training went good and I was ready for the second marathon of this year. But sometimes not everything goes to plan … so we need to adopt and do the best we can. When running marathons we mostly have 2 or 3 races a year and if something goes wrong there are not as many chances to get it right. But still we need to stay positive in make the best out of it. Not everything went the way I planned in Ljubljana. I had issues almost from the start. But I was still able to run a good marathon and I finished with a smile on my face.

It's been a while since my last episode ... but here I am again. Just a few days away from my next marathon. So it's time to take a look at my training and to talk about my race goals for Ljubljana marathon. My A goal is to ... hmm just listen to the episode and you'll find out.