Day one of a new training cycle is always a clean slate—and for many athletes like those in the hybrid space, it’s the next chance to level up.
In a recent episode featuring Nick and his guest Big Bear, we get an insider’s look at how experienced endurance athletes approach these early stages of training for a marathon and Ironman.
With intense runs, strength-focused training, and thoughtful planning, these athletes are forging the foundation for serious performance gains.
From improving 5K to 10K speed to dialing in on posterior chain strength to executing marathon-paced long runs, they’re leaving no stone unturned.
This article unpacks the most critical strategies from their session, offering tips, training ideas, and takeaways to help anyone preparing for a race or simply aiming to train like an elite hybrid athlete.
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Why the Start of a New Training Block Matters
As Nick puts it: “The new starting standard is everything we’ve gained from the last block.” Day one isn’t about starting from scratch—it’s about starting from experience. After every training cycle, fitness levels reset at a higher baseline, and using those previous adaptations is key to progressing further.
Big Bear, who’s prepping for Ironman Arizona, reflects a similar mindset. Despite swearing off swimming and running after leaving the army in 2017, he’s back at it with renewed purpose, embodying that athlete’s mentality of always getting back on the horse.
Laying the Aerobic Groundwork
One of the first foundational tasks in any endurance block is building or rebuilding aerobic capacity. On this day one run, Nick and Big Bear held a 4:50/km pace (about 7:52 per mile), covering just over 8 miles across New York’s iconic running routes—from the Brooklyn Bridge to the West Side Highway.
Still, as Nick explains, discipline is key in group runs: “When I run with people, it becomes competitive… today we’re staying disciplined.” These aerobic sessions are not about speed, but about consistency, heart rate control, and sustainable pacing. It’s about developing the capacity to go long and stay strong without burning out early.
Training Tip:
- Keep early runs at a conversational pace.
- Focus on rhythm, breath control, and heart rate.
- Build distance before intensity.
Structuring the Hybrid Athlete’s Training Week
For both Nick and Big Bear, preparing for a marathon or Ironman isn’t just about running—it’s about being complete athletes. That means balancing strength, conditioning, and endurance in a weekly plan that supports, rather than sabotages, key goals.
Nick’s Example Weekly Schedule (Weeks 1–4):
- Mon AM/PM: Easy run / Recovery
- Tue AM/PM: Speed session / Leg strength session
- Wed AM/PM: Easy run / Core or mobility work
- Thu AM/PM: Threshold/Tempo run / Leg strength session
- Fri: Recovery or cross-training
- Sat: Long run or progressive tempo
- Sun: Off or full rest
By placing strength work on the same days as demanding run sessions, recovery days remain unimpeded. “Do the hard work all in one day, then rest hard,” Nick explains.
The Three-Part Focus: Speed, Strength, Specificity
1. Speed Endurance Gains
Improving 5K and 10K speed in the early weeks of training lays the foundation for faster pacing at longer distances. For Nick, adding more short interval-based pace work and threshold workouts will help turn over the legs faster and build speed endurance.
Key Workouts Might Include:
- 800m–1K intervals at race pace with equal rest
- 20–30 minute sustained tempo runs near lactate threshold
2. Posterior Chain Strength
“My biggest weakness is activating glutes and hamstrings,” Nick admits. Prioritizing posterior chain-focused strength work—like Nordic curls, back squats, hip thrusts, and step-ups—will enhance running economy and reduce injury risk, especially deep into marathon or Ironman build.
Recommended Strength Moves:
- Single-leg Romanian deadlifts
- Reverse lunges
- Glute bridges with pause holds
- Calf raises to improve push-off efficiency
3. Goal-Specific Discipline
There’s a fine line between community training and tailored athletic development. While running or lifting with friends breeds motivation, it doesn’t always align with personal race goals. Nick makes it clear: “We say no to workouts that do not directly benefit our goals.”
Training Tip:
- Use group sessions sparingly and only when they support your goal training zones or muscle groups.
- Log each session’s intent and measure against weekly goals.
Big Efforts Build Confidence
One of the most tactical discussions from the video centers around long marathon-paced workouts. These massive efforts—like 18, 20, and 22-mile simulations—are confidence-building previews of race day. Typically, they feature warm-up mileage, mid-run marathon pace efforts, and short recoveries between hard segments.
“Those workouts let you know if you’re ready,” Nick says. “If you hit those, you know you can go 2:55. You can go 2:50.”
Sample Long Run Breakdown:
- 6 miles easy
- 2 x 3 miles @ marathon pace with 1 mile recovery
- 4-6 mile cooldown
The Power of Testing and Tuning
This first week doubles as a “deload” period, allowing the body to adapt to the new volume and intensity. A performance test scheduled in the second week will benchmark starting fitness levels and help refine the rest of the training block.
Jesse Diamond, strength coach and critique partner, emphasizes quality over quantity. “You want two high-quality strength sessions per week where you hit all seven aspects of movement: push, pull, press, rotate, lunge, squat, and hinge.”
Final Thoughts: Creating Your Own Symphony
For Nick, a structured training block isn’t just a grind—it’s a masterpiece in the making. “It’s like a symphony… there’s a crescendo, a taper, and then the performance.” Whether you’re preparing for your first marathon or pushing toward a new Ironman, the process is the performance.
Start your own block by identifying key goals, addressing weaknesses, and ensuring harmony between strength and endurance. Like any well-written score, let each week build gracefully toward race day—and then let it rip.
Ready for your next chapter? Make your plan, commit to the work, and remember the mantra: One More, Baby.
