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.
- Injuries mainly occur after 30% weekly mileage jumps
Most running injuries followed larger, faster jumps—over 30% in a week—while studies do not show higher injury rates when increases stay under 10% per week.
- 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.