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Insights, guides, and resources for endurance coaches covering coaching science, athlete management, business growth, and updates from EndoGusto.

Progression Run Workouts: The Pacing Structure That Builds Race-Day Effort Awareness

Learn how to structure a progression run workout: formats, effort calibration, programming across a block, and reading the data after.

Learn how to program a running strides workout across a block: phase-by-phase intent, weekly placement, dosing, and how to read a heavy set.

Learn what defines the fartlek training running session, how much structure to prescribe, and where it fits in the week.

Hill repeats running comes down to four variables. Learn how grade, duration, recovery, and reps decide what a hill session actually trains.

What each block should emphasize in running training cycles, from aerobic base to race-specific work, plus example sessions.

Running speed training builds speed as a trainable quality. Learn the three speed types and which workout fits each athlete.

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Functional Threshold Power (FTP) represents the highest power an inidividual can sustain for about an hour.

Heart Rate at Lactate Threshold (HR at LT) indicates the effort level where fatigue begins to build.

A macrocycle is a long-term training block (often 6–12 months) that includes preparation, build, and recovery phases.

The Rate of Perceived Exertion (RPE) scale measures how hard an athlete feels they’re working.

Start by evaluating your athlete's current fitness level then define outcome and process goals based on that starting point.

Periodization is the systematic planning of training to optimize performance and recovery.