Coaching that adapts to you, backed by real sports science. Notes on training, racing, and getting to the next level.
More tempo runs feels like more fitness. Training-log research on well-trained endurance athletes puts threshold work at about 5 percent of total volume. What the pace actually trains, and why more is usually a withdrawal this close to race day.
Cardiac drift is normal physiology, not a verdict on your fitness or your hydration. What is actually happening to stroke volume, why the 5 percent decoupling rule is a convention rather than a finding, and how to read your long runs honestly.
The deposit is linear. The withdrawal is not. Why going out fast never pays, what 78,912 Boston finishers did with their splits, and how to run the first 10K of your fall marathon.
A missed week five weeks out costs less fitness than you think. What the detraining research shows day by day, why the first run back feels awful, and how to come back without getting hurt.
A hard build is supposed to feel heavy. Here is how to tell the fatigue that makes you fitter from the fatigue that ends your fall race, the signals worth tracking, and what to do about each.
Past two hours, your body runs low on its favorite fuel. When to take your first gel, how many carbs per hour, how to train your gut, and how to hydrate in the heat without hitting the wall.
Easy miles build the engine. Miles at goal pace teach your body to hold it on tired legs. When to start race-pace segments, how much is enough, and how to keep them from wrecking recovery.
Twenty seconds of fast, relaxed running a few times a week is the cheapest speed you will ever buy. What strides actually do, how to run them right, and why base season is stride season.
October is made in July. How much mileage to add each week, when to hold steady, and the down weeks that get you to your fall start line strong and healthy.
The tempo run is the workhorse of every half and marathon build. Here is what threshold training actually does, how to find your tempo pace, and how to structure the workout.
Most runners run their easy days too hard. Here is what easy runs actually build, how to find your true easy pace, and why holding back is the engine behind every PR.
Did that workout actually do anything? Here is how NXT RUN scores every run for Endurance, Strength, and Speed, and how the Fitness Trend Chart shows where your training is really heading.
More articles coming soon. Lace up.
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