Training Plan Library
Evidence-backed training notes, gear deep dives, and lab-tested guidance for runners who like the details.
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800m Repeats: Building VO2max and Race Fitness
Master 800m repeats—the track workout that maximizes VO2max development and builds race-specific fitness. Complete guide with pacing, recovery, and programming.
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.
The Only 4 Workout Types You Need (Easy, Long, Threshold, VO₂max) — Explained
Cut through the complexity. Learn the four essential running workouts that cover all your training needs and when to use each one for maximum improvement.
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.
Mile Repeats: The Ultimate Distance Running Workout
Master mile repeats—the challenging track workout that builds race-specific endurance, mental toughness, and sustained speed. Complete guide with pacing and progressions.
Interval Training for Runners: How to Run Faster with Speed Work
Learn how to structure interval workouts for running, including VO2max intervals, speed sessions, and how to recover between reps.