My ABCS training framework was built on years of trial and error, research, and more error.

Threshold and Zones 'How-To' Guide: ⁠https://drwilloconnor.com/training-zones-how-to⁠

Use my training methodology for your next race with my fully customizable and integrated training plans. https://drwilloconnor.com/modular-training-plan

00:00 intro

00:43 Aerobic Base

05:00 Consistency

09:50 Specificity

15:46 Marathon Training Example

An even more science-backed explanation of my previous podcast and video, "My Thoughts on Excessive Carbohydrate Intakes for Running"

You can find my training zones "how-to" guide here ⁠https://link.drwillo.com/zones-podcast

⁠Keen to work with me? Join my Faster With Data - Run Club. Where runners go to geek out on running. https://drwilloconnor.com/run-club

00:00 intro

00:47 Gastric emptying

02:17 Osmolarity

04:11 Intestinal glucose transport

05:48 Muscle glucose transport

06:52 Fuel at different intensities

09:43 Relative vs absolute energy output

12:22 Impact of over 90 g/hr

18:00 Carbohydrate oxidation in the muscle

20:50 Conclusion

#carbohydrates #running #runner

I’ve made every mistake on my quest to become a faster runner. These are six of the most impactful changes I’ve made.

Sports scientists have consistently shown that the mean upper limit of exogenous (supplemented) carbohydrate oxidation rates is 1.5 g/min or 90 g/hr. Yet, we're hearing reports of endurance athletes taking on well above 100 g/hr. Why?

Is anyone basing their carbohydrate intake on personalised testing or a simple "more is better" approach?

You can find my training zones "how-to" guide here https://link.drwillo.com/zones-podcast

Keen to work with me? Join my Faster With Data - Run Club. Where runners go to geek out on running.

https://drwilloconnor.com/run-clubhttps://drwilloconnor.com/run-club

You can find my training zones "how-to" guide here https://link.drwillo.com/zones-podcast

Look who's back! I'm playing around with Spotify's video features. Let's see how it works out.

Join my Run Club here https://link.drwillo.com/Run-Club-Podcast

Answering a bunch of questions sent through by a client of mine.

Follow my training blog - https://substack.com/@drwilloconnor

Use my training zones calculator https://link.drwillo.com/calculators

Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor

Stalk my training on Strava - https://link.drwillo.com/strava-profile

Links and resources to help your running.

1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula

2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

3. Head to https://link.drwillo.com/courses to check out my “Run Faster with Data” course.

#fasterwithdata #runningcoach #marathontraining #runner #runningscience #trailrunning #ultrarunning #runchat #marathon #ultramarathon #trainingpeaks

A few weeks back, I wrote about how I’m giving up on ultrarunning to pursue a new challenge - running fast. 

What do I mean by “running fast”? My ultimate dream goal is to run under 15min for 5km. I ran 8:54 for 3km a couple of years ago, so I think (hope) I have the potential for a sub15 performance. I just need to hold the same pace for an extra 6min….

As I transition away from being an ultra-marathon runner to a track athlete, I find myself delving into the realm of anaerobic work capacity, critical power, and the power duration curve. Anaerobic work capacity refers to the physiological ability to perform high-intensity activities that heavily rely on anaerobic energy systems, specifically the phosphocreatine and glycolytic pathways, which generate energy without the need for oxygen. It plays a crucial role in shorter-duration races, such as track events, where explosive bursts of power and speed are paramount.

Read the full blog - https://www.drwilloconnor.com/blog

Use my training zones calculator https://link.drwillo.com/calculators

Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor

Stalk my training on Strava - https://link.drwillo.com/strava-profile

Links and resources to help your running.

1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula

2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

3. Head to https://link.drwillo.com/courses to check out my “Run Faster with Data” course.

I got a message on Instagram from a guy with a goal of running under 1:50 for the half. He asked if he should adjust his 1:45hr half marathon training plan or leave it the same.

I immediately got annoyed at these silly finish-time training plans because they do more harm than good. There’s often no ability to personalise the plan to your thresholds and intensity zones.

I believe your physiology should predict your finish time rather than letting a finish time dictate your physiology.

Read the full blog - https://www.drwilloconnor.com/blog

Use my training zones calculator https://link.drwillo.com/calculators

Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor

Stalk my training on Strava - https://link.drwillo.com/strava-profile

Links and resources to help your running.

1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula

2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

3. Head to https://link.drwillo.com/courses to check out my “Run Faster with Data” course.

I did it! I used the run-walk method to run my fastest marathon - 2:37:49. I'm seriously struggling to wrap my head around how I walked for 6 minutes and still got a PB. 

How Much Faster Without Walking?

After the race, the most common question/comment was, “Imagine how fast you would’ve run if you didn’t walk!”. 

I've put a lot of thought into how much faster I could have run in this alternative universe where I didn't walk. Unfortunately, the answer is more complex than 3:52 min. Which is the amount of time I "lost" to running. 

The thing is, I’m not losing time by walking. I’m conserving energy. Time is constant. You can’t save time or lose time. Time is never in your control. However, energy is controllable. You can store it, spend it, or transfer it. When running a marathon, the critical variable you have to control is your energy output.

Suppose energy output rather than time (or pace) is the critical variable in marathon performance. In that case, we should look at the maximal potential energy output across the 42.2 km rather than the maximal sustainable pace, which is a product of your energy usage.

Run-walk Training Bundle. Six Training Plans and a Webinar for just $49nzd!! - https://link.drwillo.com/run-walk-bundle

Performance Advantage Podcast Run-walk episode - https://spotifyanchor-web.app.link/e/hEhn9sE59yb

Run-walk calculator - https://www.drwilloconnor.com/run-walk-marathon-calculator

My Run-walk marathon Strava file - https://www.strava.com/activities/8897451650

Read the full blog - https://www.drwilloconnor.com/blog

Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor

Stalk my training on Strava - https://link.drwillo.com/strava-profile

Links and resources to help your running.

1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula

2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans