Blog

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

Hill Repeats for Running: The Variables That Shape Strength and Speed Gains

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.

Carb loading for training isn’t just a race-week ritual. Learn to fuel key sessions, time carbs right, and cut GI issues with simple swaps.

Running periodization is more than base, build, peak, taper. Learn the four structural decisions that make a running plan work.

Training zones explained for endurance coaches: what the science defines and the four anchors behind every zone.

< 1 2 3 4 … 12 13 >

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.