Science
Science-based articles on endurance coaching, performance metrics, and data-driven coaching principles.
Running Warm-Up: Why the Same Routine Doesn’t Work for Every Session Type
Build a running warm up routine that scales by session type. Easy days, tempo, intervals, and race day each need a different warm up before running.
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.
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.
Negative Split Running: The Smartest Race Strategy Explained
Learn why negative split running works, how to execute it at every distance, and how to train the discipline that separates smart racers from the rest.
How to Pace a Half Marathon: Build Your Race Plan
Set goal pace from training data, execute phase by phase, and adjust for heat, hills, and when your half marathon pacing plan starts to crack mid-race.
Running Race Strategy: How to Pace Every Distance
Build a running race strategy that fits every distance from 5K to marathon. Pacing tactics, course reading, and what to do when the plan breaks.
Marathon Pacing Strategy: How to Pace Your Marathon Perfectly
Learn how to set the right goal pace, execute phase by phase, and adjust your marathon pacing strategy for hills, heat, and when things go wrong.
Full Distance Triathlon Coaching: Managing Fatigue Over Time
Learn how to monitor and manage cumulative fatigue across triathlon iron man distances. Coaching frameworks for load, recovery, and long-term performance.
Full-distance Triathlon Length and Training Load Decisions
Understand how full-distance triathlon length shapes training load decisions. Includes coaching frameworks, weekly sequencing strategies, and long-course progression planning.
Building Aerobic Endurance for Full-Distance Triathlon Racing
Learn how to build aerobic endurance for full-distance triathlon racing. Includes coaching principles, durability strategies, fueling integration, and a 4-week aerobic development block example.
Triathlon Distances: What Each Format Actually Demands From Coaches
Learn how sprint, Olympic, half and full triathlon distances impact training intensity, volume, and recovery. A practical guide for endurance coaches.
Smart Training Intensity Distribution Models for Amateurs
Discover how pyramidal and polarized training models help amateur runners boost endurance, balance intensity, and train smarter—not harder.