{"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:Why most 50+ hour week runners are training against their own nervous system, not with itThe CFO analogy. How your body manages an energy budget and why it stops trusting you when you overspendWhat minimum effective dose actually means. And why it's not about doing the leastA full week of programming for a first-month client, session by session, with the reasoning behind each choiceThe one hack for making strength training survivable inside a fighting-diaries weekWhy the A-type instinct to go all in is exactly what breaks the planHow to know when you're ready to layer more on. And how to know when you're notPAID 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–––Questions or just want to say hey? Drop me an email: chevy@chevyrough.com","thumbnail_url":"https://img.transistorcdn.com/EF_tGPs8dv7bDqsJtJMkEyJnSZl6qdk7IbOeZSb1NiA/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS85OWNj/ZGQyNDI0YmZjM2Qy/ZmIyMGY3MjgzZjM3/NDM5Ni5qcGVn.webp","thumbnail_width":300,"thumbnail_height":300}