Final Surge Podcast Episode 26: Nick Willis

In Episode 26 of the Final Surge Podcast we talk to 1500m Olympic medalist Nick Willis of New Zealand. Nick discusses his 2016 race in Rio, his training leading up to his race, and his partnership with Final Surge to launch his new business venture, Miler Method Boot Camps.

Welcome to the Final Surge Podcast, Episode 26, and our final episode of 2016. Today we talk to Olympian Nick Willis. Nick has represented New Zealand in the 1500m in the last three Olympics and had podium finishes in 2008 and 2016. We talk to Nick about his Olympic race this year, how he schedules training blocks for his training and we talk to him about his new project he launched, Miler Method. Nick and his wife are running 6-week online boot camps to help you run faster. Nick is offering two free entries into upcoming boot camps to our listeners. Head over to iTunes, leave a review of the podcast and you will be entered. For more information on other ways to get entries, head to and look for details under Episode 26 and follow us on Twitter @FinalSurge.

Other ways to enter:
For a review on iTunes, you will receive 10 entries into the drawing. For every Tweet where you share the show ( and use #milermethod you will receive another entry for every day you do so.

We will have the drawing for both entries on January 6th. Entries are allowed until noon time EST on 1/6/17.

Listen to the podcast on iTunes or listen to it on Stitcher if you have an Android device.

Stream it right here:

In 2016 you qualified for your 3rd Olympics 1500 meters finals in a row. You got Silver in 08, 9th in 2012 and then you made the finals this year and got the Bronze. What was your thought process coming into the race, what was your race plan?

When you go into a mile race do you have a plan or is your plan going to depend on what others do?

Do you prefer a quick race with even splits or do you prefer a slower race that becomes a kicker’s race in the last 300?

You got Silver in Beijing then 9th in London and then came back for a Bronze in Rio. What were the biggest changes you made in training and your approach between London and Rio to get back on the podium at the Olympic finals?

So where did you train at altitude leading into the Olympics?

So let's talk training. A mile is one of those events where you need endurance and speed. How do you balance your long run and strength work vs specific speed work?

Nick talks about the phases and training blocks he uses to train and keep adaptations.

When you move to the second block with more speed and race specific work, what are you doing to keep up with the aerobic work and what do your long runs look like during this block?

You talk about these two blocks that you use, are these blocks your only work or are you doing other work leading into these blocks during the off season?

You recently launched a new site Miler Method, what is your goal for this project?

When we are talking the 1500/mile, we usually think of high school, college, and the very elite professionals. While with the 5k or 10k there seem to be many more recreational and age group runners. So what type of clients are you getting for your program? Is your goal to get more people just working on their speed?

Are the boot camps done virtually or in person?

If you had a post-collegiate guy running a 15 minute 5k and a 30-year-old female running 22 min 5k in your program, how would their training be different from each other with Miler Method?

You mentioned running mechanics/efficiency and technique, how do you do this with them virtually when you are not there in person with them?

If you are getting 60 people at a time and individualizing everyone’s workouts, how are you managing all those schedules?

So what are you learning from this? Working with all these people there must be something you are learning that you can implement in the future?

Do you have any great success stories from some of these athletes who maybe have never trained for a mile before?

What do you notice about these runners, is it they don't train hard enough or often enough or what are you noticing they are deficient in when they come to you?

Here are some questions that came in from Twitter:
If you are trying to find the event you are best at, how do you recommend people go about doing that?
The new year is coming up, what goals do you have for 2017?

How are you enjoying coaching, is this something you can see yourself continuing to do after you retire?

If someone wanted to get more information about Miler Method such as the cost, how would they reach you and get the information. Why did you choose $72 for the cost?

If they are taking 6-weeks to become a faster miler, doesn't that also help with their 10k or half marathon times too?

Rapid Fire... 5 questions in under 1 minute
Favorite running book? - No Bugles No Drums
Current trainers you are wearing? - Adidas Supernova Glide 8
Favorite race? - Road Mile
Favorite recovery meal or recovery drink? - Weet-Bix
Your favorite piece of running equipment that is not your shoes? - I'm simple, just give me my shoes and shorts

Nick Willis Resources:

Miler Method
Nick Willis on Twitter
Nick on Facebook

Final Surge Podcast Page
Final Surge on Twitter
Final Surge on Facebook


Team Final Surge

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