{"podcast":{"title":"The MicroCast","slug":"the-microcast-3510125","podcast_index_feed_id":3510125,"rss_url":"https://anchor.fm/s/481f5098/podcast/rss","website_url":"https://www.microcosm-coaching.com/","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/12000118/12000118-1715092535787-d0189caf3f416.jpg","author":"Microcosm Coaching","episode_count":234,"summary":"The Microcosm Coaching Podcast helps endurance athletes—whether you're a road runner, trail runner, or training for your first marathon or 100-miler—get more out of their training with evidence-based advice, effort-based coaching, and expert mindset support. Hosted by professional coaches and athletes, each episode explores practical strategies for race prep, running recovery, mental performance, and sustainable training. If you want to build fitness, avoid burnout, and find more joy in running, you're in the right place.","last_synced_at":"2026-07-16T04:18:08.846650+00:00","page_url":"https://stenobird.com/podcast/the-microcast-3510125"},"episode":{"title":"The Science of Periodization: How to Actually Structure Your Training Year","slug":"the-science-of-periodization-how-to-actually-structure-your-training-year","published_at":"2026-04-15T13:51:23+00:00","page_url":"https://stenobird.com/podcast/the-microcast-3510125/the-science-of-periodization-how-to-actually-structure-your-training-year","show_page_url":"https://stenobird.com/podcast/the-microcast-3510125","url":"https://podcasters.spotify.com/pod/show/microcosm-coaching/episodes/The-Science-of-Periodization-How-to-Actually-Structure-Your-Training-Year-e3huqbi","audio_url":"https://anchor.fm/s/481f5098/podcast/play/118499122/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-3-15%2F422126049-44100-2-51a88bb2234cb.mp3","summary":"Most runners follow a training plan. Very few understand the architecture behind why it's built the way it's built, and that gap is exactly where progress stalls. This week, we break down the science of periodization: what it actually is, how to structure a full training year around it, and the most common mistakes that keep athletes stuck in the gray zone. We cover training intensity distribution (pyramidal vs. polarized vs. mixed), block versus concurrent periodization and what the research actually supports, the five phases of a well-built training year, and why your easy days are probably not easy enough. Zoë also shares what she's noticed firsthand after switching to a block-style approach in her own training, the good, the bad, and the PRs. Before the main topic, we run through a Hot or Not triple-header: Nomeo broccoli sprout shots (real mechanism, no peer-reviewed human data yet), the Apex Narwhal palm cooling device (the Stanford science is interesting, the application for runners is not), and pelvic floor PT, which gets a full endorsement for every runner, regardless of gender or whether you've ever been pregnant. New to Microcosm? We'd love to be your coaches. Reach us at microcosmcoaching@gmail.com or visit microcosm-coaching.com.","meta_description":"Most runners follow a training plan. Very few understand the architecture behind why it's built the way it's built, and that gap is exactly where progress…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3844,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-microcast-3510125/episodes/the-science-of-periodization-how-to-actually-structure-your-training-year/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-microcast-3510125/the-science-of-periodization-how-to-actually-structure-your-training-year.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}