The Planted Runner

The Planted Runner

You’ve already made two of the best decisions of your life as a plant-based runner. Now it’s time to get better at both every week. I’m Coach Claire Bartholic, and I went from not running at all to finishing a marathon in 2:58 at age 42, all on a plant-based diet. I’ve coached hundreds of vegan, vegetarian, and plant-curious runners of all ages and abilities with science-backed training, plant-based nutrition, and proven mental strength techniques. Whether you are training for your first 5k or your 50th marathon, you can start exactly where you are right now, and get better today.

Episodes

The Marathon Pacing Strategy That Actually Beats the Negative Split

September 10, 2026 • 17 mins
The golden rule of marathon pacing is the negative split. Start conservative, finish faster. But is that really the ideal way to pace?  Maybe not. You'll learn: Why the negative split might not be the best way to pace a marathon, How the course itself, flat or hilly, can trick you into pacing mistakes  How to use your effort with your watch to know if you should push or hang on If you’ve never ru...
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PRTL: Return to Running after YEARS off

September 3, 2026 • 46 mins
Welcome to the PR Training Lab!  Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Jeremy, my audio editor: 🏃🏽‍♀️52 years old 🏃🏿wants to start running again and build to 5ks after years off 🏃🏼‍♀️ADHD affects his training Learn how I create a custom training plan for Jeremy. Follow along with the questions I ask each runner: 1.  What is your goal?...
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The Taper Myths That Could Cost You Your Best Marathon

August 27, 2026 • 15 mins
Every marathoner will need to execute just the right wind down of training to show up on race day at peak form.  If you don’t do enough, you risk feeling flat.  But even worse is doing too much in taper and showing up overcooked. How can you be sure your taper finds just the right balance? Let's find out. Today, we're busting the taper myths that can undo months of otherwise great training.. You'll learn: The...
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The Fascinating Reason Runners Slow Down After 40

August 20, 2026 • 20 mins
The best masters runners today aren't slowing down. They're getting faster. I'm not here to tell you the world's fastest 70-year-old is going to beat the world's fastest 30-year-old. But today's masters runners are fitter and faster than ever before. So how is that possible? Have elite older runners found the running fountain of youth? Let's find out. Today, we're exploring how you can get fitter and faster, no matter what your...
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Now is Actually the Hardest Part in a Fall Marathon Build

August 13, 2026 • 15 mins
Today, we're talking about the part of marathon training nobody talks about: the middle. Whether you're nine weeks out from an early October race or twelve weeks out from something in November, you're almost there. You'll learn:  Why this phase often feels harder than it should What your training should actually look like this month  And how to get through the grind without second-guessing months of good wo...
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How to Become Pain Free With Neuroscience Not Drugs

August 6, 2026 • 50 mins
Pain and the brain have a nuanced relationship.  Pain can stem from biological, behavioral, and social situations that we are not even aware of. And what’s even more fascinating, especially if you have chronic pain, is that pain can be eliminated and pain tolerance can be trained. In this conversation with Dr Eric Anderson, a neurologist at Lin Health, we go into how everyone, especially runners can change their relati...
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PRTL: Post Marathon Speed Plan to BQ in 2 Years

July 30, 2026 • 44 mins
Welcome to the PR Training Lab!  Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Lindsay: 🏃🏽‍♀️27 years old 🏃🏿wants to build on marathon fitness 🏃🏼‍♀️goal is to BQ in two years Learn how I create a custom post marathon speed  training plan for Lindsay. Follow along with the questions I ask each runner: 1.  What is your goal? 2.  How ...
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How To Actually Chase Big Goals as a Mother Runner

July 23, 2026 • 45 mins
There definitely can be too much of a good thing when it comes to running and before you know it, your healthy obsession has turned into another injury. But is there really such a thing as balance when you are chasing big goals? Let’s find out with Whitney Heins of The Mother Runners at https://www.themotherrunners.com/ We go over: The good and bad side of always striving for more How ignoring her body and pushing...
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The Real Challenge Isn't the Heat, It's This

July 16, 2026 • 13 mins
We all expect the heat to make us uncomfortable. We expect to sweat more and slow down. What catches runners off guard is how quickly a few slower splits can make them question months of good training. In this episode, you'll learn: Why summer changes the way you should read your watch. How to adjust your training without second-guessing your fitness. What runners should pay attention to when the weather refuses to c...
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Fall Marathon Training is Here. Avoid This Common Mistake Now (encore run)

July 9, 2026 • 17 mins
If you’re a marathoner training for a fall race and you’re running goal marathon paced workouts in July, you’re doing it wrong. Let’s explore a better way. In today’s episode, we’re going to talk about race-specific workouts from the 5k to the marathon.  We’ll go over: Why the timing of race-specific workouts matters Why and how to plan workouts that focus on overall fitness...
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Are Free AI Running Coaching Plans Actually Good or Evil? Matt Chittim

July 2, 2026 • 52 mins
In 2026, no one needs to hire a running coach to write a training plan. So the deeper question is, how does the work of a human running coach go beyond what a large language model can iterate?  What is the intrinsic human value of what I do to help runners around the world? I’m going to be exploring that a lot in my work coming up and to help me out today, I’m talking to another running coach and voice you might ...
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How to Actually Enjoy Vacation Without Derailing Your Training

June 25, 2026 • 14 mins
What’s the right way to balance your training when you are traveling, especially if you have a family? Let’s find out. Today we’re going to tackle the topic of training on trips, specifically vacations with your loved ones.  We’ll get into: how to plan your vacation for the ideal time in your training cycle how to stay fit and healthy while still having fun, and if you do decide to skip tra...
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Cape Town is Now a Marathon Major. Learn More About the Race

June 18, 2026 • 53 mins
Cape Town, South Africa has officially been named as the eighth star Abbott World Marathon Majors series starting in 2027. It joins Tokyo, Boston, Berlin, London, Chicago, New York, and Sydney as bucket-list marathons around the world. Today, I’m going to talk to PR Team member Terry Whelan about his experience running the marathon in Cape Town, South Africa in May. You’ll learn: What the race was like How...
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Afraid of the Track? How to Finally Master the Oval

June 11, 2026 • 16 mins
If you are lucky enough to have access to a local track today, it can be the very best thing to get better and faster at running. Let’s find out why. Today, we’ll go over: the common and perhaps misguided perceptions of track running,  how you can use the track to improve your running, and  the important rules of the track, so you won’t look like newbie out there, even if you’ve ...
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PRTL: Athletic Running Plan

June 4, 2026 • 38 mins
Welcome to the PR Training Lab!  Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Samantha: 🏃🏽‍♀️42 years old 🏃🏿wants to get faster and stronger without racing 🏃🏼‍♀️wants a hybrid training plan Learn how I create a custom athletic training plan for Samantha. Follow along with the questions I ask each runner: 1.  What is your goal? 2.  How ...
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Marathon Era Over? Here's The Big Thing No One Tells You

May 28, 2026 • 15 mins
What happens when you decide that you are no longer in your marathon era? Fear of losing fitness and identity keeps some runners racing long after they’ve lost the joy. How do you stop training like a marathon runner without feeling like you are losing part of yourself? Let’s find out. On today’s show, we’re going to talk about the complicated relationship between identity and marathon training. You&rsqu...
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This is Why Silly-Looking Skips Are Really Powerful for Runners

May 21, 2026 • 14 mins
Could a few minutes of skips and hops each week actually help you run faster and stronger?  Learn how powerful plyos can be in your run training. Research continues to show that short bouts of plyometric training can improve running economy, lower leg stiffness, force production, and neuromuscular coordination.  On today’s show, we’re going to talk about the power of plyometrics. You’ll learn why...
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BONUS: 5-Minute Guided Warm Up for Long Runs

May 15, 2026 • 5 mins
Coach Claire guides you through a 5-minute audio warm up for your next long run. This one will be all standing, perfect before heading out the door or right when you get out of your car. As you work through each movement, she will offer you some phrases to think about that you can carry with you on this run and beyond. Calm music helps remind you to keep everything relaxed. Warm up exercises: leg swings hip opene...
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The Real Reason You Hate Rest Days Will Surprise You

May 14, 2026 • 15 mins
For many runners, rest days don’t feel  like recovery. They feel like falling behind. And there are very real neuroscientific reasons this happens. So how did recovery become the hardest workout of the week.for so many runners? Let’s find out. On today’s episode, you’ll learn: why productivity can become psychologically addictive,  why many runners feel unsafe or uncomfortable when t...
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BONUS: 5 Minute Guided Warm Up for Your Easy Run

May 8, 2026 • 5 mins
Coach Claire guides you through a 5-minute audio warm up for your next easy run. This one will be all standing, perfect before heading out the door or right when you get out of your car. As you work through each movement, she will offer you some phrases to think about that you can carry with you on this run and beyond. Calm music helps remind you to keep everything relaxed. Warm up exercises: leg swings hip openers ...
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