Blog
Insights, guides, and resources for endurance coaches covering coaching science, athlete management, business growth, and updates from EndoGusto.
Base Training in Running: How Long the Aerobic Foundation Takes to Build (and What Erodes It)
How long does base training running take to build, and what erodes it when you stop? A coach’s guide to the aerobic timeline, ramp rates, and detraining.
Easy Run Training: The Work That Builds Everything Else
Understand what easy run training actually does and why most runners get it wrong. Heart rate, pace, connective tissue, and how to build the base that holds.
Interval Training for Running: Workouts to Improve Speed
Running interval workouts, done right. Learn which types build speed vs. endurance, how to fit them into your week, and the mistakes that stall progress.
Threshold Training for Runners: Workouts to Improve Lactate Threshold
Build threshold training that actually moves the needle. Workout formats, rest-interval science and an 8-week block structure.
How to Structure a Running Workout Session
Learn how to build a running workout structure that works: warm-up design, main set mechanics, training phase adjustments, and the mistakes that cost adaptation.
Recovery Runs: Why Easy Days Matter for Runners
Learn how recovery runs work, why the grey zone undermines your quality sessions, and how to schedule easy days for runners across the training week.
Frequently Asked Questions
What is FTP and how is it calculated?
Functional Threshold Power (FTP) represents the highest power an inidividual can sustain for about an hour.
What does Heart Rate at Lactate Threshold mean?
Heart Rate at Lactate Threshold (HR at LT) indicates the effort level where fatigue begins to build.
What is a macrocycle in endurance training?
A macrocycle is a long-term training block (often 6–12 months) that includes preparation, build, and recovery phases.
What is the RPE scale in training?
The Rate of Perceived Exertion (RPE) scale measures how hard an athlete feels they’re working.
How do I set performance goals for my athletes?
Start by evaluating your athlete's current fitness level then define outcome and process goals based on that starting point.
What is periodization in endurance coaching?
Periodization is the systematic planning of training to optimize performance and recovery.