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DR WILL O’CONNOR
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THE USEFUL PART OF THE ARCHIVE

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WHY.

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

301 resources

article

The New Science of Running Intervals

Open resource →guide

How to Print You TrainingPeaks Plan

Open resource →guide

Coros Structured Workouts Issues

Open resource →guide

Turn off Garmin Running Power

Open resource →Running Headfirst · 26 / 26

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

Read next in the series →Running Headfirst · 25 / 26

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

Read next in the series →guide

Changing the duration of your training plan

Open resource →Running Headfirst · 24 / 26

A Week of Data-Driven Running

Read next in the series →Running Headfirst · 23 / 26

Triathlon Reflections: The Journey to an End Goal

Read next in the series →Running Headfirst · 22 / 26

Race Week: Navigating the Triathlon Nerves

Read next in the series →Running Headfirst · 21 / 26

Running Into The Season And The Value of 5Km TTs

Read next in the series →Running Headfirst · 20 / 26

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

Read next in the series →Running Headfirst · 19 / 26

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

Read next in the series →Running Headfirst · 18 / 26

My Early Mistakes - Training and Accountability

Read next in the series →Running Headfirst · 17 / 26

The Science of Fitness Loss During Injury

Read next in the series →Running Headfirst · 16 / 26

Starting to Feel Fit..... Again

Read next in the series →guide

Accessing Training Plans & Workouts

Open resource →Running Headfirst · 15 / 26

I've Entered a Triathlon

Read next in the series →Running Headfirst · 14 / 26

Losing My Way Without Running

Read next in the series →Running Headfirst · 13 / 26

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

Read next in the series →Running Headfirst · 12 / 26

Am I Getting ‘old’ Old?

Read next in the series →Running Headfirst · 11 / 26

The Long Road Back From Injury

Read next in the series →Running Headfirst · 10 / 26

I’m Injured. Now what?

Read next in the series →Running Headfirst · 9 / 26

I Used Lactate Before it Was Cool

Read next in the series →Running Headfirst · 8 / 26

Ultrarunning Stole My Fast Times

Read next in the series →Running Headfirst · 7 / 26

Feeling Slow & The Science of Being Soft

Read next in the series →Running Headfirst · 6 / 26

Train Hard, Train Smart, Get Fast

Read next in the series →Running Headfirst · 5 / 26

Travel, Training, and Not Being a Dick

Read next in the series →Running Headfirst · 4 / 26

Less is more, and the power of running power.

Read next in the series →article

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

Open resource →Running Headfirst · 3 / 26

The Consistency Trap: Why You Need to Take a Break

Read next in the series →podcast

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

Open resource →Running Headfirst · 2 / 26

Track Beast Training Week Two - Dogs Gotta Eat 🐶🍳

Read next in the series →Running Headfirst · 1 / 26

Track beast training - Week One - Ticking boxes ✅

Read next in the series →article

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

Open resource →podcast

Finish Time Training Plans Aren't Good

Open resource →article

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

Open resource →guide

5x 1km - 2min recovery Vo2max Zone 5

Open resource →guide

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

Open resource →guide

3x 3km Sub-Threshold (Zone 4)

Open resource →guide

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

Open resource →guide

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

Open resource →guide

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

Open resource →guide

Taper Phase - Final Four

Open resource →guide

Preparation Phase - The Money Maker

Open resource →guide

Build Phase - Final Layer of Foundation

Open resource →guide

Base Phase Three - Reinforcing the Foundation

Open resource →guide

Base Phase Two - Building the Engine

Open resource →guide

Base Phase One - The Starting Point

Open resource →guide

Training Zones | Running Pace

Open resource →guide

Setting Running Power Zones

Open resource →guide

Setting Heart Rate Zones

Open resource →guide

Setting Running Pace Zones

Open resource →guide

What Are Training Zones?

Open resource →guide

Completing a Training Race in Your Training Plan

Open resource →guide

Tapering

Open resource →guide

Threshold Runs

Open resource →guide

Should I Use Heart Rate or Pace for Running?

Open resource →guide

Tempo Zone 3

Open resource →guide

Easy/Recovery/Adaptation Week

Open resource →guide

Speed for Ultrarunners

Open resource →guide

Aerobic Runs

Open resource →guide

How Do I Access My Training Plan?

Open resource →guide

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

Open resource →guide

I can't find my structured workout on my Garmin

Open resource →guide

Why is My Workout Not Syncing to My Garmin Watch?

Open resource →guide

Five Pillars of Quick Analysis

Open resource →guide

Weekly Metrics

Open resource →guide

What is TSS?

Open resource →guide

Pacing & Predicting Your Half Marathon

Open resource →guide

50km Race Specific Plan

Open resource →guide

How to Read Your Workouts in TrainingPeaks

Open resource →guide

Midweek Long Run

Open resource →guide

Bonus Days

Open resource →podcast

113 | Pushing the Edge: Doping Discussions and Insights with Jack Kelly of How They Train

Open resource →podcast

113 | Pushing the Edge: Doping Discussions and Insights with Jack Kelly of How They Train

Open resource →article

2:37 Run-Walk Marathon - Walking Isn't Cheating (Part Two)

Open resource →podcast

112 | The Run-Walk Marathon Breakthrough: Unleashing the Power of Alternating Paces

Open resource →podcast

112 | The Run-Walk Marathon Breakthrough: Unleashing the Power of Alternating Paces

Open resource →podcast

2:37 Run-Walk Marathon (new PB) - Walking Isn't Cheating (Part Two)

Open resource →article

Run-Walk Marathon Method - Can I Beat My Run-Walk 2:45? (Part One)

Open resource →podcast

Run-Walk Marathon Method - Can I Beat My Run-Walk 2-45? (Part One)

Open resource →podcast

111 | Avoid These Base Training Pitfalls

Open resource →podcast

111 | Avoid These Base Training Pitfalls

Open resource →article

I’ve Been Getting Coached by AI, and I Think I’m Going to Lose My Job

Open resource →podcast

My New Running Coach is an AI - Should Yours Be Too?

Open resource →podcast

My New Running Coach is an AI - Should Yours Be Too?

Open resource →article

Zone 2 Low Heart Rate Running IS FASTER! How to do it the RIGHT WAY

Open resource →podcast

Zone 2 Low Heart Rate Running IS FASTER! How to do it the RIGHT WAY

Open resource →podcast

Zone 2 Low Heart Rate Running IS FASTER! How to do it the RIGHT WAY

Open resource →podcast

Running 100 Mile Weeks Isn't The Answer - Training Load w/ Derek Dalzell from Coros

Open resource →podcast

Running 100 Mile Weeks Isn't The Answer - Training Load w/ Derek Dalzell from Coros

Open resource →article

80/20 Running - How to Use Polarized Training to Maximise Your Training Time

Open resource →podcast

80/20 Running - How to Use Polarized Training to Maximise Your Training Time

Open resource →podcast

80/20 Running - How to Use Polarized Training to Maximise Your Training Time

Open resource →article

Unpacking the Mysteries of Grey Zone, Zone 3, and Junk Miles Running: A Guide for Runners

Open resource →article

Overheating Again: How Prior Heat Strokes Impact Runner Performance in the Heat

Open resource →podcast

The Run Down: Separating Grey Zone, Zone 3, and Junk Miles in Running

Open resource →podcast

The Run Down: Separating Grey Zone, Zone 3, and Junk Miles in Running

Open resource →podcast

Overheating Again: How Prior Heat Strokes Impact Runner Performance in the Heat

Open resource →podcast

Overheating Again: How Prior Heat Strokes Impact Runner Performance in the Heat

Open resource →article

Tarawera Ultra 2023 - What I've Changed to Become a Faster Ultrarunner

Open resource →podcast

Optimize Your Ultramarathon | What I've Learned from Winning and Failing

Open resource →podcast

Optimize Your Ultramarathon | What I've Learned from Winning and Failing

Open resource →podcast

110 | Performance Enhancing Drugs - The Doping Crisis

Open resource →podcast

110 | Performance Enhancing Drugs - The Doping Crisis

Open resource →podcast

109 | Sports Scientists Vs 2023 | The Year of Free Speed

Open resource →article

Am I Running Too Slow?

Open resource →podcast

Am I Running Too Slow?

Open resource →podcast

Am I Running Too Slow?

Open resource →article

Tapering for Running Races | The Smart Method

Open resource →podcast

Tapering for Running Races | The Smart Method

Open resource →podcast

Tapering for Running Races | The Smart Method

Open resource →article

Analysing My 2:39 Marathon | Learning From My Mistakes

Open resource →podcast

Analysing My 2:39 Marathon | Learning From My Mistakes

Open resource →podcast

Analysing My 2:39 Marathon | Learning From My Mistakes

Open resource →podcast

108 | Racing vs Training - Psychological or Physiological?

Open resource →article

What it takes to Run a sub-3hr Marathon | The Numbers AND The Workouts

Open resource →podcast

What it Takes to Run a Sub-3hr Marathon | The Numbers & The Workouts

Open resource →podcast

What it Takes to Run a Sub-3hr Marathon | The Numbers & The Workouts

Open resource →article

A Higher Max HR Won't Make You a Faster Runner (Lionel Sanders Example)

Open resource →article

How to Find Your Goal Pace for ANY Running Race.

Open resource →podcast

A Higher Max HR Won't Make You a Faster Runner (Lionel Sanders Example)

Open resource →podcast

A Higher Max HR Won't Make You a Faster Runner (Lionel Sanders Example)

Open resource →article

Event-specific Training for Running PBs.

Open resource →podcast

107 | Pro vs. Amateur Athlete Training (Energetic Output Theory)

Open resource →podcast

How to Find Your Goal Pace for ANY Running Race and Why You Keep Blowing Up.

Open resource →podcast

How to Find Your Goal Pace for ANY Running Race and Why You Keep Blowing Up.

Open resource →article

Are You Ready For the Future of Running? What is Running Power?

Open resource →podcast

Event-specific Training for Running PBs

Open resource →podcast

Event-specific Training for Running PBs

Open resource →article

Training Zones for Runners. Let's Make it Simple.

Open resource →podcast

Are You Ready For the Future of Running? What is Running Power?

Open resource →podcast

Are You Ready For the Future of Running? What is Running Power?

Open resource →podcast

106 | Underground Training Tactics of the Pros - MTB Science Secrets

Open resource →article

Heart Rate Training for Runners and Why You Feel Slow.

Open resource →podcast

Training Zones for Runners. Let's Make it Simple.

Open resource →podcast

Training Zones for Runners. Let's Make it Simple.

Open resource →article

High-Intensity Interval Training for Runners. Unlocking Massive Gains.

Open resource →article

Why pro runners don’t care about their weekly mileage (and neither should you).

Open resource →podcast

Heart Rate Training for Runners and Why You Feel Slow.

Open resource →podcast

Heart Rate Training for Runners and Why You Feel Slow.

Open resource →podcast

High-Intensity Interval Training for Runners. Unlocking Massive Gains

Open resource →podcast

High-Intensity Interval Training for Runners. Unlocking Massive Gains

Open resource →podcast

Why pro runners don’t care about their weekly mileage (and neither should you).

Open resource →podcast

Why pro runners don’t care about their weekly mileage (and neither should you).

Open resource →podcast

105 | VO2max Secrets Revealed. Why VO2max is Getting Outdated.

Open resource →podcast

104 | Eliminate Junk Miles with Training Zones

Open resource →podcast

103 | Low Carb Vs High Carb. New Research in 2022

Open resource →podcast

102 | Mountain Biking - From 1st Ride to Winning Races

Open resource →article

Wellington Half Marathon Race Report

Open resource →podcast

101 | The Fundamentals of Running Power

Open resource →article

Dispelling the Grey Zone Myth

Open resource →podcast

100 | Dispelling the Grey Zone Myth

Open resource →article

Dr Will’s Running Power Training Zones

Open resource →podcast

99 | 5 Ways to Get Faster Without Getting Fitter

Open resource →podcast

98 | How to Run Your Fastest 5km

Open resource →article

Lactate Testing To Set My Training Zones. Returning From Injury

Open resource →article

Using Data to Run a Faster Marathon

Open resource →podcast

97 | The Importance of Aerodynamics with Michael Liberzon

Open resource →article

How I used a running power meter to increase my running cadence and improve my running economy.

Open resource →podcast

96 | How to Stop Cheaters with Race Ranger

Open resource →article

Five Reasons NOT to Train With Heart Rate.

Open resource →podcast

95 | Five Reasons You Should NOT Train with Heart Rate

Open resource →podcast

94 | Heat Training with CORE Body Temperature Sensor's Chris Blomfield-Brown

Open resource →article

Getting A Sacral Stress Fracture From Running

Open resource →podcast

93 | The Future of Sports Tech with Rohan Martin

Open resource →podcast

92 | The Four Things Slowing You Down

Open resource →podcast

91 | Five Training Phases For Successful Periodization

Open resource →podcast

90 | Six Steps to Planning Your Training in 2022

Open resource →podcast

89 | Unlocking the Secret Science of Fitness

Open resource →podcast

88 | Does Bike Weight Matter?

Open resource →podcast

87 | Testing the Fastest Running Shoes with Dr Dustin Joubert

Open resource →podcast

86 | Maximal Aerobic Speed with Nathan Heaney

Open resource →article

Reviewing Stryd's New Features

Open resource →podcast

85 | Female Athlete Health with Mary-Ann Moller

Open resource →podcast

84 | AI Coaching: Can a Computer Train You Better?

Open resource →podcast

83 | Ketosis, High Carb Diets, Endurance Training & Burning Muscle

Open resource →podcast

82 | What's Inside the World's Fastest Running Shoes? - Pebax Powered

Open resource →article

Should I Use Heart Rate or Pace for Running?

Open resource →article

Analysing A Marathon Training Session in TrainingPeaks

Open resource →podcast

81 | 15 Minute Strength Training from James Wilson

Open resource →podcast

80 | Three Techniques to Get Faster.

Open resource →article

Nasal Strips, Fad Science or Performance Enhancer?

Open resource →article

What I Learnt from Running 100km with a Power Meter (yes running).

Open resource →article

Analysing Your Training - Time in Zones

Open resource →podcast

79 | Getting Back Up with World Cup DH Racer Bryn Dickerson

Open resource →article

Low Carbohydrate and Metabolic Flexibility

Open resource →article

Rest is Best

Open resource →podcast

78 | Strength Training for Cyclists with Derek Teel from Dialed Health

Open resource →article

A Deeper Look at Running Cadence

Open resource →podcast

77 | The Future of Power with RunPowerCoach Nathan Fenton

Open resource →article

Finding My Threshold - Maximal Lactate Steady State Test.

Open resource →podcast

76 | Internet Memes and Misinformation

Open resource →podcast

75 | What Went Wrong? Analyzing Failure

Open resource →article

How I Prescribe a Running Workout - Running Science

Open resource →podcast

74 (3/3)| Power Meters 101 - Setting Training Zones and Avoiding Blowing Up

Open resource →podcast

74 (2/3)| Power Meters 101 - FTP is a Science Lab on Your Bike

Open resource →podcast

74 (1/3) | Power Meters 101 - Critical First Rides & Best Brands

Open resource →article

Coros Vs Garmin - 13 Reasons Why I’m Sticking with Garmin

Open resource →article

Getting Started with a Running Power Meter

Open resource →podcast

73 | How to Run with a Power Meter with Dr Will O'Connor

Open resource →article

Scientifically Explaining My 3000m Run. Critical Power, Anaerobic Work Capacity and Specificity.

Open resource →article

Running Critical Power Calculator (rCP). Dr Will's 1 & 5 method

Open resource →article

You’re Not Overtraining, You’re Under Recovering

Open resource →article

Connecting Zwift with TrainingPeaks

Open resource →podcast

72 | 5x USA National Champ Seamus Powell Opens Up About Retirement

Open resource →article

Running Power. Why you need to get on board with the future of running

Open resource →article

How I Used the Run-walk method to run 2hrs 45min

Open resource →article

Successful Training Plan

Open resource →article

Can I Run-Walk a Sub 2:40 Marathon?

Open resource →article

Are You Avoiding Your Hard Workouts?

Open resource →article

Base Phase Training

Open resource →article

Cross-training for Endurance Athletes

Open resource →article

Minimalist Training or Volume Appropriate Training?

Open resource →article

Analysing My 8hr 38min 100km Run

Open resource →article

Fasted Training

Open resource →article

Triathlon Kick Impact Test

Open resource →article

How to Avoid Blowing Up with Correct Pacing

Open resource →article

Pre-race Low-Carbohydrate Glycogen Super-Compensation

Open resource →article

Ironman Training Advice

Open resource →article

The Science of the Long Run

Open resource →article

Dr Will's 5 W's for Carbohydrate Intake

Open resource →article

Burning Fat Vs Burning Carbohydrate: A Flawed Argument

Open resource →article

Improve Your Training Series- Slow Down

Open resource →article

Tired of Training? - Reset Yourself

Open resource →article

Women Endurance Athletes and Carbohydrate

Open resource →article

Never Let a Crisis go to Waste. Are You Training Efficiently?

Open resource →article

Endurance Rewards Consistency. How a Training Plan Can Help You

Open resource →podcast

71 | World Cup Mechanic Dr Lewis Kirkwood on Vibrations and Data in MTB

Open resource →podcast

70 | Dr Will Overheats, Passes Out and DNFs 24 Hour Run

Open resource →podcast

69 | How to Be a Pro MTB Racer with Olympian Kevin Van Hoovels

Open resource →podcast

68 | High Intensity Interval Training (HIIT) Science with Dr Paul Laursen

Open resource →podcast

67 | Fatigue Scientist Dr Guillaume Millet on What Slows You Down

Open resource →podcast

66 | International Racing is Back for 2020 - Expert Analysis

Open resource →podcast

1 | WEBINAR SERIES | The Science of Pacing For MTB, Cycling and Running

Open resource →podcast

65 | Dr Blake Perry on Exercise and Blood Flow Regulation

Open resource →podcast

64 | The Future of Food: Mike Rudling Goes from Pro Athlete to Founder of Radix Nutrition

Open resource →podcast

63 | Length of New Zealand Triathlon - Behind the Scenes

Open resource →podcast

62 | The Science of the Lactate Threshold and What it Means for You

Open resource →podcast

61 | Nike Vaporfly with Dr Kim Hebert-Losier: Cheating or Innovation?

Open resource →podcast

60 | Winning Isn't Everything: How to Keep Pushing Regardless of Your Placing

Open resource →podcast

59 | How far can he go? Dr Will vs 24hr Run

Open resource →podcast

58 | Mental Skills with Jay Barrett: Skill Mastery vs Performance Focus

Open resource →podcast

57 | Pro Coaches Write Training Plan for Running & MTB

Open resource →podcast

56 | Female Athlete Nutrition - Mikki Williden Ph.D

Open resource →podcast

55 | What to Do When You Don't Want to Train

Open resource →podcast

54 | Overtraining Warning Signs and Remedies.

Open resource →podcast

53 | Training Zones: Science, Simplicity and Effectiveness

Open resource →podcast

52 | Cancer, Chemotherapy and Exercise with Dr Steve Stannard

Open resource →podcast

51 | Ella Harris: Pro Cyclist for Canyon//SRAM racing and Zwift Academy winner

Open resource →podcast

50 | MTB Suspension Tuning: Jono Church from The Suspension Lab on Making Bikes Better

Open resource →podcast

49 | Staying Motivated When Training & Working From Home

Open resource →podcast

48 | Dr Emma O'Connor (Crum) - Ex-pro cyclist, PhD sports scientist, new Mum, and ultra athlete.

Open resource →podcast

47 | Pro Coach Tips for Training for a Marathon

Open resource →podcast

46 | How to Train for XC Mountain Biking with Smart MTB Training

Open resource →podcast

45 | Understanding Low Carbohydrate diets and Endurance Performance with Expert Dr Will O'Connor

Open resource →podcast

44 | Reflecting On a Year of Podcasting Sports Performance

Open resource →podcast

43 | Pro Ultra Runner Tom Evans

Open resource →podcast

42 | Alcohol and Sports Performance with Dr Matt Barnes

Open resource →podcast

41 | 6 Steps to a Successful Training Plan

Open resource →podcast

40 | How to Be The Best Athlete in 2020

Open resource →podcast

39 | Pro Tour Cyclist Robert Stannard

Open resource →podcast

38 | Strava: The Good, The Bad and The Ugly

Open resource →podcast

37 | Top 10 gifts for runners & our favorite interval sessions

Open resource →podcast

36 | How To Monitor and Analyze Your Training

Open resource →podcast

35 | What is Base Training and Why Do you Need It?

Open resource →podcast

33 | Pace Yourself to the Perfect Race

Open resource →podcast

33 | Carl Read 2-Time Ultraman Winner and Ultra Athlete

Open resource →podcast

32 | WORLD RECORD SUB-2-HOUR MARATHON

Open resource →podcast

31 | Sports Performance Psychology with Jay Barrett

Open resource →podcast

30 | Racing MTB World Championships with Top Junior Caleb Bottcher

Open resource →podcast

29 | Training with a Heart Rate Monitor

Open resource →podcast

28 | MTB Skills Coaching with PMBIA Coach Harlan Price

Open resource →podcast

27 | What is Going on When You Taper for Your Race?

Open resource →podcast

26 | Dr Will’s Run-walk Marathon Method

Open resource →podcast

25 | Developing Young Champion Athletes with Dr Steve Stannard

Open resource →podcast

24 | Training for Enduro Mountain Biking with Dr Matt From MTB PhD

Open resource →podcast

23 | How To Become A Better Athlete In Five Easy Steps

Open resource →podcast

22 | Running Power with Evan Schwartz from Stryd

Open resource →podcast

21 | Can you compete in endurance sports without training huge hours?

Open resource →podcast

20 | Ultra-Endurance Training, Performance and High Volume Loads

Open resource →podcast

19 | Getting to the Ideal race Weight Without Starving Yourself

Open resource →podcast

18 | Cam Langsford: Founder of TrainingTilt

Open resource →podcast

17 | Travel Like a Pro for Your Next Event

Open resource →podcast

16 | Rob Dallimore: Founder of Foot Traffic Endurance Sports Coaching

Open resource →podcast

15 | How to Avoid Overtraining but Continue Improving

Open resource →podcast

14 | Is EWS Pro Sam Shaw the Coolest Guy on Two Wheels?

Open resource →podcast

13 | The 5 W's of Carbohydrate and Endurance Sport

Open resource →podcast

12 | Seamus Powell: Pro Mountain Biker Behind the Scenes

Open resource →podcast

11 | Buying Guide for Endurance Athletes

Open resource →podcast

10 | Using a Running Power Meter to Train More Effectively

Open resource →podcast

9 | Brake Power Meter: Inventing the BrakeAce and Understanding the Information

Open resource →podcast

8 | Getting a Coach for Triathlon, MTB or Running

Open resource →podcast

7 | Kieran Mcpherson Pro-Xterra Triathlete

Open resource →podcast

6 | Training in the Fasted State to Improve Fat Utilization in Exercise

Open resource →podcast

5 | Training for XC Mountain Biking

Open resource →podcast

4 | How to Train for Triathlon and Xterra with Dr Will O'Connor

Open resource →podcast

3 | Using a Power Meter For MTB and Road Training

Open resource →podcast

2 | Low Carbohydrate Diets & Endurance Sport Performance

Open resource →podcast

1 | Cross-training for Endurance Athletes

Open resource →