[ Endurance & Triathlon ]
Training plans and pacing for 5K to marathon, triathlon, and trail ultra. Race-tested guidance on building speed, endurance, and a smart taper.
authors · MR_COACH_KB ·· status · PUBLISHED
5K and 10K Training: A Weekly Plan to Race Faster
A specific 5K and 10K training plan: easy volume, one VO2max session, one threshold session, a long run, sample workouts with paces, and how to pace race day.
Brick Workouts for Triathletes: When and Why to Do Them
Bricks train one thing: the 679-meter sluggish zone after dismount. What peer-reviewed evidence says about the mechanism, how long it lasts, and how to structure them without wrecking the week.
Carbon-Plated Super Shoes: Real Gains or Hype?
The 4% claim is real, but it hides a wide range. Here is what peer-reviewed research shows about who actually benefits, how much, and whether the price and durability trade-offs hold up.
Your First Triathlon: A Sustainable Training Week
A doable first-triathlon training week across swim, bike and run on 3-5 sessions. Pick a sprint, build consistency, master the brick, and pace the bike to run.
Half Marathon Training Plan: A 10-12 Week Build That Works
A specific 10-12 week half marathon training plan: weekly structure, threshold and long-run work, HM-pace sessions, fueling for 90-120 min, taper, and race pacing.
Hill Training for Runners: Strength, Speed, and Economy
Hills are resistance training you can run. Short reps for power, sustained climbs for threshold, downhill for race skill. The honest guide to programming them without wrecking your legs.
Ironman Training With AI
Most age-groupers don't fail on race day because of fitness. They fail because no plan watched their nutrition, sleep, and recovery at the same time. Here is how an AI coach runs the full build.
Marathon Training With Heart Rate Data: The Honest Playbook
HR-based marathon training is powerful and misunderstood. The honest version: what cardiac drift means for race day, when pace beats HR, and how to build a 16-week block that adapts to your life.
Open Water Swimming: Sighting and Swimming Straight
Pool fitness does not transfer straight to open water. How to sight without losing speed, swim straight, draft legally, and stay calm in cold and chop on race day.
Running Cadence and Form: What Matters, and What Doesn't
Kill the 180-cadence myth. Overstriding is the real problem, and a modest cadence bump is the fix backed by evidence. Here is what form work actually does and does not fix.
Tempo Runs: Threshold Done Right
Tempo run physiology, honest pacing ranges, three session variants, and why the popular HR zone is wider than coaches admit. Build lactate threshold without wasting the session.
Trail and Ultra Training: From Road Runner to the Mountains
Road fitness does not transfer cleanly to trail ultras. Vert, time-on-feet, hiking as a trained skill, and fueling for hours not minutes: what changes and where road runners get it wrong.