{"podcast":{"title":"Half Marathon Training Plan Podcast","slug":"half-marathon-training-plan-podcast-7574423","podcast_index_feed_id":7574423,"rss_url":"https://anchor.fm/s/10b51514c/podcast/rss","website_url":"https://halfmarathontrainingplan.com","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/44748459/44748459-1762382669254-71b26c94536da.jpg","author":"Coach Chris","episode_count":29,"summary":"The Half Marathon Training Plan Podcast helps beginners train smarter, stay healthy, and finish strong. Hosted by Coach Chris and Coach Maya, each episode breaks down the science of running into simple, practical strategies for building mileage safely, avoiding injury, fueling properly, and staying consistent from week one to race day. Whether you're training for your first 13.1 or coming back after burnout, this podcast teaches the system behind injury-free half marathon training — without hype, guesswork, or wasted miles. Start here → halfmarathontrainingplan.com/start","last_synced_at":"2026-07-07T00:22:28.601093+00:00","page_url":"https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423"},"episode":{"title":"The Holiday Survival Guide: How to Maintain Fitness (Without Burnout)","slug":"the-holiday-survival-guide-how-to-maintain-fitness-without-burnout","published_at":"2025-12-22T13:00:00+00:00","page_url":"https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/the-holiday-survival-guide-how-to-maintain-fitness-without-burnout","show_page_url":"https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423","url":"https://podcasters.spotify.com/pod/show/coach-chris2/episodes/The-Holiday-Survival-Guide-How-to-Maintain-Fitness-Without-Burnout-e3ci1ae","audio_url":"https://anchor.fm/s/10b51514c/podcast/play/112837390/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-11-18%2F049f051b-b3cd-6c4b-4e8d-e1b6db2bfd89.m4a","summary":"New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System It’s December 22nd. You are traveling, the house is chaotic, and there is a plate of cookies staring at you. The anxiety sets in: "If I miss my long run on Christmas morning, will I lose all my fitness?" The answer is NO. In this episode, Coach Chris and Coach Maya give you scientific permission to do less this week. We break down the Science of Maintenance and explain how you can reduce your training volume by 50% without losing a single ounce of VO2 Max fitness. In this episode, we cover: The "Guilt Gap": Why beginners panic during the holidays (and why you shouldn't). The Science of Maintenance: The 1985 Hickson Study that proves "Short & Fast" beats "Long & Slow" for retention. The "Holiday Fartlek": The exact 30-minute workout to do on Christmas morning. The Holiday Hangover: Why stress + sugar + alcohol depletes your Magnesium levels (and how to fix it). The January 1st Trap: Why you shouldn't double your mileage on New Year's Day. 🔗 Links & Resources Mentioned: Recovery: Best Magnesium for Runners (Top 5 Reviews) Gear: The Beginner Running Gear Checklist (2026 Edition) Plan: Download the Free 14-Week Half Marathon Training Plan Training for a Half Marathon? Visit HalfMarathonTrainingPlan.com for free training schedules, gear reviews, and nutrition guides to help you cross the finish line injury-free. Disclaimer: This episode is for educational purposes only. Always consult a doctor before starting a new exercise or supplement routine.","meta_description":"New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System It’s December 22nd. You are traveling, the house is chaotic, and there is a plate…","key_points":[],"chapters":[],"topics":[],"duration_seconds":777,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/half-marathon-training-plan-podcast-7574423/episodes/the-holiday-survival-guide-how-to-maintain-fitness-without-burnout/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/the-holiday-survival-guide-how-to-maintain-fitness-without-burnout.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}