{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Running Capacity","title":"EP4 - The first-month training week I build for a 50+ hour work week runner","html":"","width":"100%","height":180,"duration":1414,"description":"What This Episode Is About\nA behind-the-scenes look at how I programme a typical first-month week for a client running 50+ hours at work. Not the highlight reel. Not the fantasy plan. The actual week, session by session, that gets a professional runner back on the road without the nervous system pulling the emergency brake. This episode is about minimum effective dose. What it is. Why it matters more than maximum effort. And why the least you can do that keeps you progressing is usually the answer.\n\nWhat You’ll Take Away:\nWhy most 50+ hour week runners are training against their own nervous system, not with it\nThe CFO analogy. How your body manages an energy budget and why it stops trusting you when you overspend\nWhat minimum effective dose actually means. And why it's not about doing the least\nA full week of programming for a first-month client, session by session, with the reasoning behind each choice\nThe one hack for making strength training survivable inside a fighting-diaries week\nWhy the A-type instinct to go all in is exactly what breaks the plan\nHow to know when you're ready to layer more on. And how to know when you're not\nPAID THINGS:\n🤝 Work with me 1:1\n🏃🏽 Attend an in-person seminar\nFREE THINGS:\n📺 Get inspired by BBC1's Mind Over Marathon\n📚 Read my Blogs\n😮‍💨 Download The Breathing Playbook for Runners\n–––\nQuestions or just want to say hey? Drop me an email: chevy@chevyrough.com","thumbnail_url":"https://img.transistorcdn.com/cvYuDbq1Aw38yGvDvNypype25Bx8fo5Y0eCKp5Dvrxs/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS83MGNi/OWFiNzMzZjg5ZWNm/MzJiMTQzNzdmYWFj/MDM5YS5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}