Coach Education Resources
How Much Was the Wind Worth?
A legal +2.0 tailwind is still worth about an eighth of a second over 100 m, and more for slower sprinters. Watch one athlete race in four different winds, convert any result to still air and track a season of races to find the real best run.
Training Through an Australian Summer
What the Australian Athletics Weather Policy requires at your meet, a sweat rate calculator that tells athletes how many bottles to drink, and a 14-day heat acclimatisation plan with real dates. There’s also a printable trackside card with the heat stroke steps.
Velocity Based Training & the Force Velocity Curve
Bar speed tells you how heavy a load is for an athlete today, not last month. Enter three or four warm-up sets to get an estimated 1RM and target loads, then track velocity loss rep by rep so every set stops at the right point. Built on the research, with its limits spelt out.
Strength Training for Runners
Strength work doesn’t make a fresh runner much more economical. It keeps a tired one together. Here are eight categories of lifting for runners, a worked training week, and what the studies show for each, including where the evidence is thin.
Coaching the 4x100m Relay Changeover the Australian Way
Most relay time is won or lost in the exchange zone, and the go mark decides it. Enter your four runners’ 100 m times to get a starting go mark for every exchange, in metres and heel-to-toe steps, plus the rules and passing technique.
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.
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 Ultra-Marathon Gender Performance 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.
From Carbon to Track
Everyone knows a stiffer running blade returns more energy. It has never actually been established. What the evidence can and can't tell a coach.