00:00 Introduction to Matt + Molly As Coaches and The Perspectives They Bring

05:35 Understanding Training Plans Generally and Their Importance

08:59 Who this episode is for? (Hint: almost anyone can get something out of this)

12:18 Understanding The Objective of The Workout, Not Just The Numbers

13:24 Why Most Off The Shelf Plans Let You Down, And Why The Ability To Evaluate Your Plan Is Critical To Being a Better Athlete

20:41 General Types of Modifications You Can Make Once You Have Evaluated Your Pln

29:32 Four Key Steps: Assessing the Course, Honestly Understanding Yourself, Determine Overall Mileage, and Add Intensity

31:03 Step 1: Assessing the Course

39:13 Step 2: Honestly Understanding Yourself and Assessing Your Current Fitness

49:24 Muscle Fiber Types, Determining How You Might Skew (Fast or Slow Twitch) and Considering That In Your Training Plan Construction

59:12 Step 3: Determining Overall Mileage and Your Long Run

01:01:39 Incorrect Workout Execution Could Lead to Perception of an Incorrect Plan (And Injury)

01:05:43 The 80/20 Rule. Why We Think It Is A Good Rule Of Thumb (Even Though We Don't Like Most Rules of Thumb) And Importance Of Easy Miles

01:10:21 Two Major Levers To Pull That Increase Volume: Frequency (More Days) and Duration (Longer Runs)

01:16:40 Long Run Considerations and Progression

01:17:41 Adding In The Long Run: How Many, How Long, And What % of The Week It Should Be

01:29:50 Step 4: Adding Intensity (The 20%), Key Terminology And Understanding Your Threshold Pace

01:35:29 Digging Into Types of Intensity To Consider In Your Plan

01:38:23 Coming Full Circle To That 80/20 Rule - Brining It All Together

01:42:22 Use Case #1: Illustrating How We Get To 20%

01:46:03 Use Case #2: Catching When an A Workout Does Not Make Sense

01:47:15 Summary And Key Takeaways

01:53:07 Looking Ahead To Part Two Of This Podcast: Specific Workouts

Summary

In this episode of Legwork, Matt and Molly go beyond the numbers to unpack what makes a training plan actually work—and why most of them miss the mark for the average runner. Built as a companion to our in-depth blog series on the Bakline site, this episode is a practical and honest guide to evaluating your plan, understanding the purpose behind workouts, and making modifications that are both smart and sustainable. Whether you’re a first-time half-marathoner or a seasoned marathoner chasing a PR, this conversation gives you the tools to stop blindly following plans and start training with intention.

We also introduce a four-step framework that anchors the episode: assess the course, evaluate your current fitness (and physiology), build the right mileage and long run structure, and then add intensity with purpose. Along the way, we tackle misunderstood concepts like the 80/20 rule, threshold training, and why “advanced” doesn’t always mean “faster.” From injury prevention to long run strategy, fast-twitch vs. slow-twitch muscle types to recovery timing, this episode is loaded with practical examples, real coaching insight, and lessons we’ve learned the hard way. The full chapter list is below—so feel free to jump around, but we think it’s worth the full listen.

Top 4 Takeaways

1. Your Training Plan Wasn’t Written for You—So Make It Yours

Most plans are generic. If you're not adjusting for your race, fitness, and schedule, you're following someone else’s roadmap.

2. Understanding the Why Beats Hitting the Pace

Don’t just follow numbers—know the goal. When you understand what threshold feels like, you can adapt without derailing your training.

3. It’s Not Just Mileage—It’s the Ratio That Matters

The 80/20 rule works. Most of your weekly volume should be easy. Going too hard too often—even on low mileage—can set you back. We're ready to debate those who say otherwise.

4. Know How You’re Wired (Fast Twitch? Slow Twitch?)

Your physiology matters. Fast-twitch athletes fatigue and recover differently. Smart plans account for those differences.

Chapters

00:00 Introduction to Fast Women and Alison Wade

05:34 The Evolution of Alison's Relationship with Running

07:52 The Impact of Community and Connection in Running

10:19 Exploring the Podcasting Journey

12:12 The Challenges and Opportunities Women Face In Coaching Especially In Collegiate Levels

21:35 The Growth of Women in Professional Coaching

27:26 Editorial Changes in the Fast Women Newsletter Required Over Time

28:39 Covering Trans Athlete In Running Media

33:22 Navigating Negative Feedback and Resilience

36:56 Balancing Passion and Workload and Managing Burnout

40:07 The Evolution of Fast Woman and Creating Engaging Editorial Content While Managing Social Media Dynamics

51:54 What is better? Being best, first, or different? Navigating How We Flex Our Style To The Times

57:02 The Balance of Making a Living, Finding Sponsors, and Journalistic Integrity

01:02:47 Positive Trends in Running and Coaching

01:11:56 The True Value of the Fast Women Newsletter

01:20:53 Closing Thoughts

Summary

In our first episode of Legwork, we sat down with Alison Wade—founder of the Fast Women newsletter and one of the most thoughtful voices in running media. We talked about how her relationship with running has shifted over time, especially as she’s navigated personal setbacks while continuing to spotlight the sport’s most compelling stories. We explored her decision to stay rooted in journalism in an age of content, and what it takes to remain authentic when everyone else is chasing clicks. From her reflections on burnout and creative sustainability to the evolving media landscape, Alison offered a clear-eyed look at what it means to keep going—not just when it’s rewarding, but when it’s hard.

We also dove deep into the realities of coaching and representation, particularly for women at the NCAA and professional levels. Alison shared how she’s watched the industry change, why institutional structures still fail many female coaches, and how organizations like Wildwood Running and WeCoach are helping fill the gaps. Along the way, we touched on covering trans athletes with care, managing editorial choices under public scrutiny, and the challenge of staying principled while running an independent media platform. Through it all, Alison reminded us that being different—and being honest—still matters.

Our Top 5 Takeaways

1. Journalism Over Hype

Alison’s not chasing clicks—she’s doing the work. Fast Women stands out by delivering real journalism in a content-churn world.

2. Coaching Still Isn’t Built for Women

From the NCAA to the pros, women are still underrepresented in coaching—and the system isn’t set up to change that without serious reform.

3. First, Best, or Different? She Chose “Different”

Instead of trying to be loud or fast, Alison built something thoughtful and distinct—and that’s her superpower.

4. Algorithms Are Exhausting

The best content doesn’t always “win.” Social media rewards noise, but Alison stays focused on what matters, even if it doesn’t always perform.

5. A Newsletter That Gets It

Fast Women is more than race results. It’s curation with care, clarity, and a deep respect for readers who want more than just headlines.

Keywords

Fast Women, Alison Wade, running community, women in coaching, NCAA, podcasting, running media, female athletes, coaching challenges, sports journalism, running social media, content creation, running media, journalism, authenticity

00:00 Questions We Ponder

00:51 What is podcast Legwork all about, and what types of conversations will we have?

01:26 What does every episode of Legwork aim to achieve?

02:03 When and where can you listen to Legwork?

Every runner has had questions they didn't know exactly how to how do I evaluate a training plan actually life? What's the smartest way to in the heat? How do I get myself mentally through that last part of a race? And what does a crew really need to do and know when supporting an ultra marathon runner?

We have those questions too! And as the owners of an apparel brand, as coaches and as members of the running community, we hear them all the time. How do you start and sustain a running club that doesn't just burn out after a season? What's the current state of women's running media and how do we make it better? And how can we support and hold on to more female coaches? Some of the most important work, whether it's the work we do as runners or as leaders that drive our sport, is not always visible.

Legwork is a podcast that celebrates the unseen efforts that keep the sport of running moving forward. We go behind the scenes with club leaders, race directors, coaches, and scientists to explore the why and how of the work that makes running what it is.

These are long form conversations that favor nuance over noise and intention over aesthetics. Because doing the work is messy and hard, but too often glossed over or made to seem easy. We're not here to deliver clickbait or sound bites. We're here to take our time, ask better questions and listen with curiosity.

In every episode, we promise to bring you something practical, insightful, inspiring. Something that helps you think and run further and feel more connected to the work that matters, no matter who's doing it or where it takes place.

We don't have sponsors, just us! And Bakline! It's where we've put in the work, building a brand, growing a community, coaching athletes and supporting great people and organizations. It's something we've built from scratch none of it has been easy. But that's exactly why we started this show, because the work that happens behind the scenes deserves more space, more credit and much more conversation.

Episodes drop every other Tuesday wherever you get your podcasts.

So subscribe to Legwork because working hard doesn't always mean being seen, doing the Legwork without shortcuts is the forward.