The Elevate Your Running Podcast

What does it actually take to break 3 hours in the marathon?

In this episode, I’m joined by Laura Filla to talk about the physical and mental demands of running sub-3 (2:59:59). We break down 6:52/mile pace, key marathon workouts, fueling strategy, long run structure, and the mindset required to execute on race day.

We also discuss why so many runners plateau at 3:05–3:10, common training mistakes, and what separates runners who successfully break 3 from those who fall just short.

If you’re chasing a sub-3 marathon, trying to PR, or looking to level up your marathon training, this episode will give you clarity on what matters most.

Connect with Coach Laura Filla online and on Instagram! 

Resources & Links:
Work with Coach Sara + the Elevate Your Running Coaching Team  – Coaching and Programs
elevateyourrunning.com

Instagram – Join the Community
Elevateyourrunning and sayrahrunshappy

Where To Listen:
Apple Podcasts | Spotify | YouTube Music | YouTube Channel 

If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 

Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, Sara’s training updates, Q + A coaching advice, and more through this platform! 

PARTNER DISCOUNTS AND LINKS:
Boulderthon 2026: save $20 off the marathon or half marathon with code SARA20
Dynamic Runner:⁠ code SAYRAHRUNSHAPPY for 10% off your subscription
Senitas Athletics: save 15% off your total order using the link attached
Cheribundi: code ELEVATE for 15% off
Skratch Labs - Use this code for 20% off your next order!

You’ve done the workouts. You’ve built the fitness.

So why does race day sometimes feel like you’re not quite hitting your potential?

In this episode, we’re breaking down what it really means to get the most out of your race — and why fitness alone isn’t enough. Because racing is a skill. And like any skill, it requires intention, discipline, and emotional control.

I’ll walk you through:
Why execution matters just as much as fitness

The biggest mistake runners make in the first 10 minutes

How to handle the “this is getting hard” moment mid-race

What separates participating from competing
And how to reflect properly so every race builds toward your next breakthrough

This episode is a teaser for a deeper conversation I’ll be having with my 1:1 coaching team — where we’ll build out race execution plans and break down how to stop leaving time on the course.

If you’ve ever crossed the finish line knowing you had more in you… this one’s for you.

Resources & Links:
Work with Coach Sara + the Elevate Your Running Coaching Team  – Coaching and Programs
elevateyourrunning.com

Instagram – Join the Community
Elevateyourrunning and sayrahrunshappy

Where to Listen
Apple Podcasts | Spotify | YouTube Music | YouTube Channel 

If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 

Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, Sara’s training updates, Q + A coaching advice, and more through this platform! 

PARTNER DISCOUNTS AND LINKS:
Dynamic Runner:⁠ code SAYRAHRUNSHAPPY for 10% off your subscription
Senitas Athletics: save 15% off your total order using the link attached
Cheribundi: code ELEVATE for 15% off

Skratch Labs - Use this code for 20% off your next order!

The start line is where nerves, adrenaline, and self-doubt all show up at once. In this episode, I share five simple phrases every athlete can use to stay grounded, patient, and present when it matters most.

We talk about trusting the work you’ve done, resisting the urge to race too early, narrowing your focus to what’s right in front of you, and normalizing the fact that things will get hard. We also zoom out and remember what racing is really about — celebrating the work, the community, and the joy of showing up on race day.

Whether you’re racing a 5K, marathon, triathlon, or stepping into competition for the first time, these phrases are tools you can come back to again and again to execute better and enjoy the experience more. Save them. Repeat them. And take them with you to your next start line.

Resources & Links:
Work with Sara – Coaching and Programs
elevateyourrunning.com

Instagram – Join the Community
Elevateyourrunning and sayrahrunshappy

Where to Listen
Apple Podcasts | Spotify | YouTube Music | YouTube Channel 

If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 

Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, Sara’s training updates, Q + A coaching advice, and more through this platform! 

PARTNER DISCOUNTS AND LINKS:
Dynamic Runner:⁠ code SAYRAHRUNSHAPPY for 10% off your subscription
Senitas Athletics: save 15% off your total order using the link attached
Cheribundi: code ELEVATE for 15% off
RNWY: Use Code Elevate15 for 15% off your order
Skratch Labs - Use this code for 20% off your next order!
KETONE-IQ: Your post-run recovery ketones can be found here
Cozy Zero:  merino wool running clothes! Save 20% with code SARAM20
LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10

In this episode, marathoner Carolyn Coffin joins the podcast to talk about trusting yourself when the plan breaks down. We dive into her Marathon Project experience, the DNF that followed, and what it taught her about self-trust, coaching yourself, and redefining success.

Whether you’re in the middle of a build that feels off or reflecting on a goal that didn’t pan out, this episode will help you rethink what “trusting the process” actually means — and how to move forward with clarity and confidence.

Carolyn Coffin is a certified running coach (NCCP, RRCA, UESCA) with an educational background in physiotherapy (Bachelor of Science in Physical Therapy from Queen's University, 2003) and kinesiology (Bachelor of Kinesiology from McMaster University, 2000). Through her online coaching business, she helps everyday athletes pursue their road running goals with confidence and joy. A lifelong runner and curious storyteller, Carolyn believes every runner has a story worth sharing, which she brings to life each week on Inspired Soles. She loves competing in events from 1500m to the marathon, and is on a mission to prove that her fastest marathon is still ahead of her at age 48. Carolyn lives in Winnipeg, Manitoba, Canada, with her military spouse and their two teenage children.

Resources and Links:
Link to her podcast, the Inspired Soles Podcast

Work with Sara – Coaching and Programs
elevateyourrunning.com

Instagram – Join the Community
Elevateyourrunning and sayrahrunshappy

Where to Listen:
Apple Podcasts | Spotify | YouTube Music | YouTube Channel 

If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 

Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, Sara’s training updates, Q + A coaching advice, and more through this platform! 

PARTNER DISCOUNTS AND LINKS:
Dynamic Runner:⁠ code SAYRAHRUNSHAPPY for 10% off your subscription
Senitas Athletics: save 15% off your total order using the link attached
Cheribundi: code ELEVATE for 15% off
RNWY: Use Code Elevate15 for 15% off your order
Skratch Labs - Use this code for 20% off your next order!
KETONE-IQ: Your post-run recovery ketones can be found here
Cozy Zero:  merino wool running clothes! Save 20% with code SARAM20
LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10

Have you ever finished a workout wondering, “Did that even do anything?” Or maybe you nailed every interval and still questioned whether it counted as progress. In this episode, we break down how to measure the true success of your workouts — beyond pace, distance, or how hard you pushed.

YOU'LL LEARN HOW TO:

Define a successful workout based on your goals

Use both objective metrics and subjective feedback to track progress

Recognize when recovery signals success

Focus on patterns over perfection to build long-term results

Whether you’re chasing a PR, training for your first race, or just looking to stay consistent, this episode will help you train smarter, not harder.

KEY TAKEAWAYS

Mindset matters first – Success is about meeting the goal of the workout, not comparing yourself to others or yesterday.

Use objective metrics – Pace, heart rate, completed intervals, or RPE all help you know if you executed the plan.

Listen to subjective signs – Energy, focus, and mental clarity during a session are strong indicators of progress.

Recovery is part of success – How you feel 24–48 hours later often tells you more than the watch.

Look at the big picture – Patterns over weeks and months matter far more than any single session.

WHY THIS MATTERS

Many runners overvalue speed and intensity and undervalue smart execution and adaptation. By learning how to measure workout success correctly, you’ll reduce burnout, prevent injury, and stay consistent in your training for longer-term results.

RESOURCES AND LINKS

Work with Sara – Coaching and Programs
elevateyourrunning.com

Instagram – Join the Community
Elevateyourrunning and sayrahrunshappy

WHERE TO LISTEN

Apple Podcasts | Spotify | YouTube Music | YouTube Channel 

If you enjoyed this episode, please subscribe, rate, and leave a review! Share your thoughts on how coaching has impacted your journey on social media using #elevateyourrunning. 

Do you want to be an inclusive insider? Help support the Elevate Your Running Podcast! Get exclusive content, Sara’s training updates, Q + A coaching advice, and more through this platform! 

PARTNER DISCOUNTS AND LINKS:

Dynamic Runner:⁠ code SAYRAHRUNSHAPPY for 10% off your subscription
Senitas Athletics: save 15% off your total order using the link attached
Cheribundi: code ELEVATE for 15% off
RNWY: Use Code Elevate15 for 15% off your order
Skratch Labs - Use this code for 20% off your next order!
KETONE-IQ: Your post-run recovery ketones can be found here
Cozy Zero:  merino wool running clothes! Save 20% with code SARAM20
LEVELLE GELS - Save 10% on all natural gels using code HAPPYRUNNING10