Endurance Track
Training for endurance events, from a first half marathon to an Ironman, explained from the sports science: how to plan a season, build an aerobic base, taper, fuel and recover. For amateur runners, cyclists and triathletes training around a job who want plans that are backed by evidence.
- A prototype super shoe gave all 15 runners the best running economy—3.2% to 3.6% better than three top rivals
In a lab test of 15 trained runners, a prototype PUMA Fast-R 3 improved running economy by 3.2% to 3.6% over the latest shoes from PUMA, Nike, and Adidas.
- Does the 10% Weekly Mileage Rule Prevent Running Injuries?
In two studies of novice runners, following the 10% weekly mileage rule did not reduce overall injury risk compared to faster mileage increases.
- Riegel's formula ran 10 minutes fast for half of 2,303 recreational runners
Riegel's formula turns a 2:00:00 half into a 4:10:12 marathon, but in a study of 2,303 recreational runners it gave marathon times at least 10 minutes too fast for half of them.
- Less than the minimum still cut mortality 20%; the full guideline 31%
The WHO's floor is 150 minutes a week of moderate activity; in a pooled study of 661,137 adults, people doing less than that minimum still had 20% lower mortality than the inactive, and those at one to two times it 31% lower.
- VO2max fell 7% in three weeks off and 16% by eight, then held
In trained runners VO2max fell 7% in the first 21 days off and 16% by day 56, then held, in the study that measured it; a 50-minute 10 km becomes 53:46 and then 59:31 in our worked example.
- Men's marathon world record improved 31.83% over 118 years
Over 118 years, the men's marathon world record fell by 31.83%, with the sharpest leap in the 1950s and another surge in the 2020s.
- Does the 1.06 race-time prediction rule hold? Tested on today's world records
Riegel’s 1.06 rule slightly over-predicts elite marathon times; today’s world records fit closer to 1.055 for men and 1.045 for women.