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.
Case Study: Threshold Training vs. Intervals – Two Paths to 10K Improvement
Comparing two training approaches for 10K improvement: threshold-focused vs. interval-focused. What the research and real results show about each method.
Case Study: Building Marathon Durability Through Long Runs
How progressive long runs develop the 'durability' that prevents late-marathon collapse. Research and practical application for marathon pacing stability.
Case Study: How Strength Training Prevented Injury and Improved Performance
Real stories and research on runners who transformed their injury patterns and performance through strength training. The evidence for why every runner should lift.
Case Study: Weight Loss and Faster Race Times – The Real Relationship
How runners have combined weight loss with improved race times. Real transformations, the science, and important cautions about the weight-performance relationship.
Case Study: Base First, Speed Later – A Marathon PR Built on Consistency
How extended base building before marathon training led to a breakthrough PR. A documented approach showing the power of aerobic foundation.
Case Study: From Beginner to Boston Qualifier – A Multi-Year Journey
Real stories of runners who transformed from beginners to Boston Marathon qualifiers. The training, mindset, and patience required for breakthrough running.
Case Study: 4 Days Per Week Half Marathon PR – The Minimalist Approach
How the FIRST (Run Less, Run Faster) program helped runners achieve PRs on just 3-4 days of running per week. Real research, real results.
Case Study: From 10 to 30 Miles Per Week – A 12-Week Base Build
A documented case study of building weekly mileage from 10 to 30 miles over 12 weeks, with real training data and lessons learned about safe progression.
Case Study: Marathon Training Setback – Injury, Adaptation, and Comeback
How one runner navigated a mid-training injury during marathon preparation, adapted the plan, and still achieved their goal. A guide to setback recovery.
Case Study: Masters Running PRs – Late Bloomers Prove Age Is Just a Number
Real stories of runners who found their best performances after 40, 50, and beyond. The science and inspiration behind masters running success.
Case Study: The Runner Who Slowed Down to Get Faster
How one runner broke through a plateau by slowing easy runs and embracing polarized training—dropping from 7:25 to 6:50 5K pace in months.