Training Tuesday: How to Build a Training Plan (for Brakken)

·1 hr 18 min·5 clips

Bracken chugs a Red Bull in three seconds to combat severe jet lag from Saudi Arabia before hitting record.

The episode begins with Bracken Crocker returning from a trip to Saudi Arabia, where he commentated at an OCR race. He describes severe jet lag and chugs a Red Bull to prepare for recording. Bracken reflects on feeling apathetic about training recently, despite loving running, due to family priorities. He shares that at the Saudi event, he realized he was the least fit among 30 elite athletes, a first since he was 16. This experience created a sense of urgency but not inspiration. Kirk DeWitt steers the conversation toward action, proposing they build a training plan for Bracken live on air. They clarify that coaching starts when the plan begins, not when it's written. Bracken's goal is to achieve a base fitness level in 3-6 months where he can 'say yes' to any training or race goal without physical deficiency. They identify his key fitness holes: resistance to impact, aerobic capacity, and full-body strength. Barriers include missing scheduled workout windows and potential injury. They decide on five runs per week, with Tuesday and Saturday as quality days, Thursday as a midweek long run, and Monday/Friday as aerobic runs. Strength training is set for two to three days weekly, focusing on upper-body intensity and lower-body moderation. They discuss adding optional erg work on quality days. The plan aims for 4.5-5 hours of weekly running initially. Bracken considers outsourcing programming for accountability but opts to self-write the first four weeks. They plan to review progress in week four and share details in the next episode.

As heard by us

A grounded conversation about building enough fitness to make the next big goal feel physically possible.

Training Tuesday turns the loose wish to be ready for anything into a grounded discussion about the body that makes that possible. Bracken Crocker and Kirk DeWitt talk through an ultimate base-building approach designed to raise the floor across strength, mobility, speed,…

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For a base-building reset that raises the ground under every future goal, press play.

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