In Episode 4 of The V.O2 Podcast, we connect with Charlottesville-based distance runner Will Norris. Will has put together an impressive post-collegiate progression, dropping his marathon best to 2:12:33 and his half marathon best to 1:03.
Throughout the conversation, Will breaks down the mental and physical shifts that allowed him to jump over 6 VDOT points after college. Whether you’re targeting a sub-4 marathon or aiming for a PR, this episode offers actionable training wisdom on patience, pacing, and long-term athletic development.
Key Topics Covered:
- Post-Collegiate Progression: Transitioning from small-school college running to national-caliber road racing through consistent, long-term training and how getting a coach was key.
- Marathon Key Sessions: Why 90-minute goal marathon pace sessions on uninterrupted routes are the ultimate fitness indicator.
- Single Runs vs. Doubles: How focusing on daily single runs (up to 90–100+ miles/week) built Will’s aerobic durability while balancing a full-time job.
- Training Where You Are Today: Using the VDOT Calculator to adjust training paces for heat, altitude, and current fitness rather than forcing arbitrary goal paces.
- Playing the Long Game: Why treating marathon development patiently and as a multi-year project prevents burnout and unlocks breakthroughs.
Leave A Comment