IMO #29 - Workouts of the Week are back, Save 90%+ $$ Fueling and more
Fri Feb 06 2026
Train with Matt:
https://sweatelitecoaching.com/matt-fox/
Private Podcast Feed + Discord:
https://www.sweatelite.co/shareholders/
Contact:
matt@sweatelite.co
Instagram:
https://www.instagram.com/mattinglisfox/
Strava Training Log:
https://www.strava.com/athletes/6248359
Matt shares updates and insights on the podcast, including decisions on returning to YouTube and the importance of flexibility in content planning. He discusses recent digital detox strategies, highlighting the benefits of reducing notifications and organising email.
There's also a deep dive into training philosophies, effort-based training, and debunking common misconceptions around nutrition and performance. Matt introduces recommended workouts for 5–10km, half marathon, and marathon, and answers listener questions ranging from weight loss strategies to training plans.
Episode Topics:
00:00 – Back on YouTube
01:40 – Digital Detox
07:35 – Listener Question: Cannabis
09:27 – Listener Question: GC Marathon + Sydney Marathon double
12:31 – Listener Question: Best Running Locations
19:39 – Save 90%+ on Fuelling
30:10 – Convenience and Premiums: AG1 Subscription
31:05 – Injury Update and Future Plans
35:01 – Running Coach vs AI
41:39 – Workouts of the Week
42:09 – Supporters Club and Going Ad-Free
55:42 – Recommended Instagram & Strava Accounts
59:07 – Final Thoughts
Workouts of the Week
5–10km:
2 sets of (1600m, 1200m, 800m, 400m). Start at 10km effort for the 1600m and progress to faster than 5km effort for the 400m.
Recovery: 1 min between reps, 3 min between sets.
Half Marathon:
12 × 1km alternating efforts:
Odd reps (1,3,5,7,9,11) at Threshold
Even reps (2,4,6,8,10,12) at 10km effort
Recovery: 1 min
Marathon:
5km @ marathon effort
3 × 1km @ 5km effort
3km @ marathon effort
Recovery: 3 min
More
Train with Matt: https://sweatelitecoaching.com/matt-fox/ Private Podcast Feed + Discord: https://www.sweatelite.co/shareholders/ Contact: matt@sweatelite.co Instagram: https://www.instagram.com/mattinglisfox/ Strava Training Log: https://www.strava.com/athletes/6248359 Matt shares updates and insights on the podcast, including decisions on returning to YouTube and the importance of flexibility in content planning. He discusses recent digital detox strategies, highlighting the benefits of reducing notifications and organising email. There's also a deep dive into training philosophies, effort-based training, and debunking common misconceptions around nutrition and performance. Matt introduces recommended workouts for 5–10km, half marathon, and marathon, and answers listener questions ranging from weight loss strategies to training plans. Episode Topics: 00:00 – Back on YouTube 01:40 – Digital Detox 07:35 – Listener Question: Cannabis 09:27 – Listener Question: GC Marathon + Sydney Marathon double 12:31 – Listener Question: Best Running Locations 19:39 – Save 90%+ on Fuelling 30:10 – Convenience and Premiums: AG1 Subscription 31:05 – Injury Update and Future Plans 35:01 – Running Coach vs AI 41:39 – Workouts of the Week 42:09 – Supporters Club and Going Ad-Free 55:42 – Recommended Instagram & Strava Accounts 59:07 – Final Thoughts Workouts of the Week 5–10km: 2 sets of (1600m, 1200m, 800m, 400m). Start at 10km effort for the 1600m and progress to faster than 5km effort for the 400m. Recovery: 1 min between reps, 3 min between sets. Half Marathon: 12 × 1km alternating efforts: Odd reps (1,3,5,7,9,11) at Threshold Even reps (2,4,6,8,10,12) at 10km effort Recovery: 1 min Marathon: 5km @ marathon effort 3 × 1km @ 5km effort 3km @ marathon effort Recovery: 3 min