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.
Mario also writes and publishes The Morning Shakeout, a weekly email newsletter and occasional podcast that covers running and other topics that interest him.
Mario Fraioli is one of the most competitive Master’s runners in the USA, having run the 2023 Boston Marathon in 2:34. Just a few months prior to that, he ran an indoor mile in 4:30.
He’s also a recent 3rd place finisher at the 2024 National Masters Road Mile.
Mario is also one of my former collegiate competitors!
Mario Fraioli on Structuring a Season to Place at the National Masters Road Mile Championships
I chatted with Mario about the mile distance, aiming to be the fastest miler over 40 in the country, and his “in it to win it” mindset for his recent performance.
We talked about how Mario structured his pre-season, the workouts he ran, the mileage that he held for this season, tune-up races, and, of course, how the championship race went down.
In this episode, Mario Fraioli 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.
Subscribe to the podcast in Apple Podcasts, Spotify, Stitcher, or iHeartRadio.
Links & Resources from the Show:
- Mario’s website
- Mario on Strava
- Mario on Instagram
- The Morning Shakeout
- Want to stay strong throughout your running career? Get the free strength email course.
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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