Coach Education Resources
Weekly Training Sessions Broken Down
Every session in a training week has a different job, and some aren't doing the one they're credited with. Eight session types, a worked week from beginner to elite, and the research behind each.
RAMP Warm Up for Runners
Four phases, one job each. Build a 10–15 minute RAMP warm-up for an easy run, workout or race day, then land your last hard efforts about 5–7 minutes before the start.
Kerr vs Ingebrigtsen
Ingebrigtsen leads the career head-to-head 11-3, but Kerr has won three of the last four. Personal bests, medals, seven itemised races and the splits behind Kerr's 3:42.66 mile world record.
Heat Doesn't Wait For The Unfit
Chicago 2007 hit 25°C and 30.7% of the field didn't finish. Heat acclimation fixes most of that in one to two weeks, and you don't need a chamber - a normal run and a hot bath will do it.
Not All Fatigue Is The Same
Eccentric fatigue is the assumed villain, except in the legs, where it often isn't. A sprinter, a marathoner and a trail runner break down in three different tissues on three different timelines, and coaching all three the same way fixes none of them.
Same Speed. Different Shapes.
A sprinter and a footballer can hit the same top speed and look nothing alike. New research pulls the two apart, front-side against ground-based, and finds the shape isn't what decides the speed. Here's what actually does, and how to coach it.
MAS and ASR Calculator
A pace and zone calculator for endurance coaches. One maximal run gives MAS, anaerobic speed reserve, six zones and example sessions with every rep target worked out for the athlete in front of you.
Borrowed From Footballers
A sprint is three efforts, not one, and most of the research was run on footballers. How to train acceleration, top speed and speed endurance across the 100, 200 and 400, with calculators for splits, sled loads and fly targets.
Race Pace and Strategy Planner
Turn a recent race into a projected finish, target splits, and a race-day pacing plan for any distance from a parkrun to an ultra. It reads your course from a GPX and factors terrain, heat, altitude, and your training
The Ulta Gap
The gap between men and women in ultra-running isn't one number. It's about 1% at the median and 22% at the podium, in the same races. This interactive post shows why the answer changes with which runners you count, and how to read any gap figure before you repeat it.
Train Less, Keep More
More is better" is aimed at the wrong question. Building a quality and keeping one are different jobs: more volume does build more, with diminishing returns, but you can hold what you've earned on about a third of the work, as long as the weight stays heavy.
Lactate isn't the Problem
Blood lactate is gone within an hour of easing off. The soreness doesn't peak until a day or two later. They're two different things on two different clocks, and lactate causes neither, so here's what the burn and the ache actually are, and what genuinely helps.
Periodised to Peak Peformance
At the 2026 Commonwealth Games, athletes who reached 99% of their season best won a medal 57% of the time. Below that line, only 32% did. Here's what separated the medallists, and the target any coach can aim for, at any level or event.