THE USEFUL PART OF THE ARCHIVE

LEARN THE
WHY.

Years of articles, podcast notes and training-plan guidance—including all 122 Performance Advantage podcast episodes and the complete 26-part Running Headfirst series.

LEARN THEWHY.

YOUR PLAN. STEP BY STEP.

Training Plan Starter Course

Bonus Half Marathon Workshop

The New Science of Running Intervals

How to Print You TrainingPeaks Plan

Coros Structured Workouts Issues

Turn off Garmin Running Power

15:39 5km and The Conclusion of My Blog Series

119 | AI Isn't About to Replace Coaches - Here's Why

Analyzing Interval Training - What this means for my 5km run time (and maybe yours)

Changing the duration of your training plan

A Week of Data-Driven Running

118 | Too Much Data a Bad Thing?

Triathlon Reflections: The Journey to an End Goal

117 | Interval Revolution: Two Key Workouts to Transform Your Endurance

Race Week: Navigating the Triathlon Nerves

Running Into The Season And The Value of 5Km TTs

Project Sub-15 min 5K is GO..... again

The Best-Laid Plans Of Mice And Men Often Go Awry

My Early Mistakes - Training and Accountability

The Science of Fitness Loss During Injury

Starting to Feel Fit..... Again

Accessing Training Plans & Workouts

I've Entered a Triathlon

Losing My Way Without Running

From Athlete to Patient: My Journey with External Iliac Artery Endofibrosis

Am I Getting ‘old’ Old?

116 | Burnout and Overtraining - How to Avoid the Inevitable and Why It's OK

The Long Road Back From Injury

I’m Injured. Now what?

I Used Lactate Before it Was Cool

Ultrarunning Stole My Fast Times

Feeling Slow & The Science of Being Soft

115 | Breaking Records: The Art and Science of Pacing Ironman Nice World Championships

Train Hard, Train Smart, Get Fast

Travel, Training, and Not Being a Dick

Less is more, and the power of running power.

Leveraging the Power Duration Curve to Evolve from an Ultramarathoner to a Track Beast

The Consistency Trap: Why You Need to Take a Break

114 | The Difference Between 1st and Last in MTB Races

Track Beast Training Week Two - Dogs Gotta Eat 🐶🍳

Track beast training - Week One - Ticking boxes ✅

Stop Using Finish Time Marathon Plans: Discover a New Approach to Run Training

Finish Time Training Plans Aren't Good

I’m Giving Up on Ultra Running - 3rd Place South Island 100km

5x 1km - 2min recovery Vo2max Zone 5

Pace Variation - 4x 30sec, 10min Tempo, 4x 30 sec

3x 3km Sub-Threshold (Zone 4)

Lactate Tolerance - 2x 5min - 5x 1min Max

3-4x One Mile (1600m) | Z5

2x (8x 30/30) + 2km Threshold (Z4)

Taper Phase - Final Four

Preparation Phase - The Money Maker

Build Phase - Final Layer of Foundation

Base Phase Three - Reinforcing the Foundation

Base Phase Two - Building the Engine

Base Phase One - The Starting Point

Training Zones | Running Pace

Setting Running Power Zones

Setting Heart Rate Zones

Setting Running Pace Zones

What Are Training Zones?

Completing a Training Race in Your Training Plan

Tapering

Threshold Runs

Should I Use Heart Rate or Pace for Running?

Tempo Zone 3

Easy/Recovery/Adaptation Week

Speed for Ultrarunners

Aerobic Runs

How Do I Access My Training Plan?

What’s the key physiological difference between short and long intervals?

I can't find my structured workout on my Garmin

Why is My Workout Not Syncing to My Garmin Watch?

Five Pillars of Quick Analysis

Weekly Metrics

What is TSS?

Pacing & Predicting Your Half Marathon

50km Race Specific Plan

LEARN THE
WHY.