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The Planted Runner

what no one expects to get from running

Published 10 days ago • 4 min read

Last week, made a silly Instagram reel about AI training plans.

It got over 50,000 views and 150 shares.

It also got its share of critics.

Coach ChatGPT gave me a PR👀

AI has revolutionised my running

To be clear, I am not anti-AI at all. I use it every day as a brainstorming and production tool. (I am 100% writing this on my own, btw!)

And I'm not so naive to think that you couldn't ask AI to write a training plan that will actually work for you, provided that you are experienced enough in your training to understand what's not working for you.

But there's one thing that AI isn't replacing anytime soon.

And it's something that you might not even know you need. Once you find it, you won't want to let it go.

It's community.

It's the most common response I get by far when I ask podcast guests what gift running has given them.

It's also why over 75% of the runners who join the PR Team upgrade to the annual membership.

And most of those renew again the following year.

Here's what PR Team member Danny said when he renewed with the annual membership:

The age of AI training plans may have come upon us, but the personal encouragement, the seeing through the little details, and the network of human support that you offer are something that I think no AI can replace. The training plans and the PBs are great, but I think the way you have nurtured the group dynamics has been one of the standout factors to me.

​Read the Danny's full quote here.​

If you're ready for what you didn't know your running needed, click the button to learn more.

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ask me anything

Q:

I've been hearing a lot about about Sprint Interval Training. I was wondering what for SIT training you would suggest? I now do a weekly interval training of 8 times 4 minutes at a 4:15-4:40/km (6:50-7:31/mi) pace and in between the sets a 1.5 min relaxed easy pace. Is this then also a SIT workout?

A:

Nope.

A sprint effort is an interval so short and fast that you are almost entirely relying on your anaerobic system, or without oxygen.

How long could you run as hard as you possibly can without taking a breath?

The exercise scientists clock that at about 20 seconds.

Without knowing your fitness level, I have no idea how challenging 4:15/km (6:50/mi) is for you, but assuming it's relatively fast, running for 4 minutes is still going to be mainly aerobic.

(I'm also assuming you need to breathe several times in four minutes.)

Sprint Interval Training most obviously helps your sprinting ability, but it can also help your endurance, doubling your time to fatigue.

And while it's anerobic, SIT can ironically help your ability to use oxygen while you run.

But a little goes a long way. Just a few minutes once or twice a week is all you need.

podcast

If you’ve been running for any length of time, you know that running is as much mental as physical. Maybe more.

After all, it doesn’t matter how strong your legs are if your mind quits before the finish line.

Today’s episode of The Planted Runner Podcast is about learning to view your running in a completely different way, as a practice, not a test.

You’ll learn:

  • why hitting your paces in a workout doesn’t mean what you think it means,
  • how letting go of control, just a little, can actually make you better, and
  • how to turn any bad run into a good one.

And of course, don’t forget to stay tuned all the way to the end of the conversation for another Mental Strength Minute. Fortify your mind in 60 seconds or less.

This episode is about your mindset about training overall. If what you really need is a targeted approach to conquering race day doubts, keep reading...

ICYMI last week:

I always wished there was something designed specifically for runners, something I could follow step by step for the night before, the morning of, my warm-up, and even mid-race.

So that’s exactly what I’m planning now, with your help. I'm calling it:

Find Your Flow State: Race Edition

  • 4 guided mental strength audios (night before, morning of, warm-up, mid-race)
  • Companion PDF with mantras and mental cues
  • Designed to give you calm, confident, and resilient performance every race
  • Only $27

Imagine your next race: your legs moving effortlessly, your breath steady, your mind clear. Nothing shakes you. Nothing distracts you. You’re flowing through every mile, smiling through every effort, finishing strong.

Because the strongest muscle in your body is your mind.

If that's what you're looking for too, mash the button below so I can gauge interest. If enough runners hit the button below, I'll build it. (no obligation!)

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inspo

"You have power over your mind – not outside events. Realize this, and you will find strength"

— Marcus Aurelius

Have a great run today,

Coach Claire

P.S. Are you ready for a breakthrough in your running this fall? Join the PR Team for coaching, community, and so much more. You don't have to do this alone!

Thank you for being a part of the Planted Runner community!

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My mission is to help runners just like you reach goals they never dreamed possible through science-backed training and plant-based nutrition.

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Since 2016, I've helped thousands of every day runners become fitter, faster, and stronger with truly customized training and coaching.

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I also love to share what I have learned from my own journey starting as a non-runner to a 2:58 marathoner at age 42, as well what I have learned coaching runners, completely FREE. I do that every week in this newsletter and on the Planted Runner Podcast.

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Being a part of this email community ensures that you first access to everything we have coming up – from free running and nutrition guides, to events like workshops and retreats, and so much more to help you get results.

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I'm so glad you're here and my inbox is always open. Feel free to reply with questions or feedback!

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If that's not for you, ​unsubscribe here​, completely guilt-free!

To change your email or preferences ​manage your profile​.

113 Cherry St #92768, Seattle, WA 98104-2205

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The Planted Runner

Claire Bartholic

Coach Claire has helped hundreds of real runners chase their dreams and conquer what they never thought possible. Her coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential. She's a certified vegan running coach, sports nutrition specialist, mom, and borderline obsessive plant lover. As an athlete herself, she went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based. She coaches vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes

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