How Long Does It Actually Take to Get Fit? Training Timelines, 200-Milers, and Coaching at the Edge of Science

We're back—and this one's a certified banger. In this episode, we start with a round of Hot or Not, weighing in on training camps, six-week shred plans, altitude hacks, and the phrase “long slow distance.” Then, we dive into a listener-submitted Coach’s Nightmare: how do you even begin to train for a 200-mile race?

We break down the science (and the gaps) behind 200+ milers—what we know, what we don’t, and where vibes are still doing the heavy lifting. Spoiler alert: there's a lot we’re still learning, and that makes it all the more exciting. Finally, we explore training adaptation timelines. How long until your workouts actually start working? Why do so many plans miss the mark? And what’s the best way to build lifetime fitness?

Whether you're gearing up for a backyard ultra or just trying to stick to a new routine, this episode is your nerdy, no-BS guide to what’s really going on under the hood.

Topics Covered:
– Hot or Not: Training Camps, Quick Fixes, Altitude Camps
– The research (or lack thereof) on 200+ mile races
– Sleep, fueling, and cognitive decline in ultras
– Why training is an act of faith
– How long it actually takes for your training to work
– The difference between feeling fit vs. being fit
– Why consistency always beats hero workouts
– How we’re coaching at the edge of what science knows

Resources + Links:

• Want to train with us? microcosm-coaching.com

• Send us your Coach’s Nightmare: [e-mail]

• Leave a rating + review if you love the pod—it really helps us out!

• Follow us on Instagram: @microcosmcoaching