Mario Fraioli on Training for the Mile (at 40+) and Placing 3rd at the National Masters Championship

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Episode description

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Episode description

Whether you love the mile or you want to continue running into your 40's or beyond, you'll be inspired by this Masters runner.

Mario Fraioli is a Bay Area-based running coach who works with a number of Olympic Trials-level marathoners, top ultrarunners, and competitive age-group athletes.

He’s one of the most competitive Master’s runners in the USA, having run the 2023 Boston Marathon in 2:34 and with his recent 3rd place finisher at the 2024 National Masters Road Mile.

In this episode, Mario and I talk about:

Mario's goal to break the 5-minute mile at age 42

Love for the mile: a perfect blend of speed and strength, fitness and focus

Returning to running after a 20-year hiatus, and the "fresh start" of turning 40

Preparing for the Masters Road Mile Championship with smart training

Earning a personal best of 4:09.2 at the Mike Fanelli Track Classic

Training strategies for track and field athletes, especially Masters

Incorporating movement prep and speed work before intense track workouts

Proper running form and technique during high-intensity interval workouts

Running volume and long runs for track athletes

Structuring mile workouts for Masters runners, including threshold intervals and tempo runs

Pacing and mental preparation for a mile race

Listen to this episode for a case study in amazing planning so you can be thoughtful in your next running goal.

Links & Resources from the Show:

Thank you to 2Before!

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Thank you to 2Before for supporting Strength Running!

Thank you DrinkLMNT!

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best.

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