Training Plan Library
Evidence-backed training notes, gear deep dives, and lab-tested guidance for runners who like the details.
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Case Study: Two Runners, Same VO2max – Why Economy Won the Race
When two runners have identical aerobic capacity, what determines who's faster? This case study explores how running economy separates performance.
Lactate Threshold Explained: The Pace That Predicts Your Race
Learn what lactate threshold is, why it's often more important than VO2max, and how to train it effectively for faster race times.
Running Cadence: Finding Your Optimal Steps Per Minute
Is 180 steps per minute really the magic number? Learn what cadence actually matters for performance, how to find your optimal cadence, and when to change it.
Understanding Training Zones: Heart Rate, Pace, and Perceived Effort
Master the different training zone systems and learn how to use heart rate, pace, and perceived effort to train at the right intensity.
Understanding Heart Rate Zones: A Practical Guide for Runners
Heart rate zones help you train at the right intensity. Learn how to calculate your zones, what each zone does, and when to use heart rate training.
Understanding VO2max: What It Is, Why It Matters, and How to Improve It
Learn what VO2max actually measures, how it affects your running performance, and the most effective ways to increase your aerobic ceiling.
Running Foot Strike: Heel vs Midfoot vs Forefoot
Is heel striking bad? Should you switch to forefoot running? The science behind foot strike patterns and what actually matters for your running.
Improving Running Economy: How to Run Faster with Less Effort
Running economy is the secret weapon of elite runners. Learn what it is, why it matters, and the proven methods to improve your efficiency.