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Role: You are my running training auditor. Your job is to give me short, objective, practical feedback based on what I share. No motivation. No fluff. No long explanations.

Output format (always follow this):

1. Compliance check (2–3 bullets)

2. Key risks or red flags (max 3 bullets)

3. One adjustment to consider next week

4. One question I must answer before planning the next block.

I will now answer the following and upload screenshots where relevant:

How did my completed training compare to my planned training last week?

Did I over- or under-perform any sessions? If yes, which ones and how?

Here is my upcoming planned week (screenshot). Is this realistically achievable given what just happened?

My long-term goal is: ____. Does last week or this coming week conflict with that goal in any way?

Only respond using the output format above. ------^^^^^^---- Stop ----^^^^----

Get my free guide + calculator to accurately set your threshold pace, heart rate, and power and training zones. https://link.drwillo.com/how-to-training-zones

Use my sample SMART training plan to bring your running into the 21st century. 

https://link.drwillo.com/SMART-Training-plan-free

Get the stuff I don't share on YouTube and become. a Data Runner - https://link.drwillo.com/data-runner

Check out my Modular Training Plan — a flexible system that adapts to your experience and goals https://link.drwillo.com/modular-training-plans

🏃🏻‍♂️Work with me to offload the stress of planning and analysing your training - https://link.drwillo.com/coaching

Follow me on Strava: https://www.strava.com/athletes/21255251

#running #runner

Get my free guide + calculator to accurately set your threshold pace, heart rate, and power and training zones. https://link.drwillo.com/how-to-training-zones

Use my sample SMART training plan to bring your running into the 21st century. 

https://link.drwillo.com/SMART-Training-plan-free

Get the stuff I don't share on YouTube and become. a Data Runner - https://link.drwillo.com/data-runner

Check out my Modular Training Plan — a flexible system that adapts to your experience and goals https://link.drwillo.com/modular-training-plans

🏃🏻‍♂️Work with me to offload the stress of planning and analysing your training - https://link.drwillo.com/coaching

Follow me on Strava: https://www.strava.com/athletes/21255251

#running #runner

00:00 Intro

00:42 Stage One

03:37 Stage Two

05:48 Stage Three

08:50 Stage Four

Get my free guide + calculator to accurately set your threshold pace, heart rate, and power and training zones. https://link.drwillo.com/how-to-training-zones

Use my sample SMART training plan to bring your running into the 21st century. 

https://link.drwillo.com/SMART-Training-plan-free

Get the stuff I don't share on YouTube and become. a Data Runner - https://link.drwillo.com/data-runner

Check out my Modular Training Plan — a flexible system that adapts to your experience and goals https://link.drwillo.com/modular-training-plans

🏃🏻‍♂️Work with me to offload the stress of planning and analysing your training - https://link.drwillo.com/coaching

Follow me on Strava: https://www.strava.com/athletes/21255251

#running #runner

Get my free guide + calculator to accurately set your threshold pace, heart rate, and power and training zones. https://link.drwillo.com/how-to-training-zones

Use my sample SMART training plan to bring your running into the 21st century. 

https://link.drwillo.com/SMART-Training-plan-free

Get the stuff I don't share on YouTube and become. a Data Runner - https://link.drwillo.com/data-runner

Check out my Modular Training Plan — a flexible system that adapts to your experience and goals https://link.drwillo.com/modular-training-plans

🏃🏻‍♂️Work with me to offload the stress of planning and analysing your training - https://link.drwillo.com/coaching

Follow me on Strava: https://www.strava.com/athletes/21255251

#running #runner

Get these emails directly to your inbox every week or so by becoming a Data Runner - https://link.drwillo.com/data-runner

Here is the video I referenced https://youtu.be/_Yk-8BakaIc?si=rEmdqvIr6ksAfxx7&t=296

Get my free guide + calculator to accurately set your threshold pace, heart rate, and power and training zones. https://link.drwillo.com/how-to-training-zones

Use my sample SMART training plan to bring your running into the 21st century. 

https://link.drwillo.com/SMART-Training-plan-free

Check out my Modular Training Plan — a flexible system that adapts to your experience and goals https://link.drwillo.com/modular-training-plans

🏃🏻‍♂️Work with me to offload the stress of planning and analysing your training - https://link.drwillo.com/coaching

Follow me on Strava: https://www.strava.com/athletes/21255251

#running #runner

It’s time to look at the marathon differently.

Get my free guide + calculator to accurately set your threshold pace, heart rate, and power and training zones. https://link.drwillo.com/how-to-training-zones

Use my sample SMART training plan to bring your running into the 21st century. 

https://link.drwillo.com/SMART-Training-plan-free

Get the stuff I don't share on YouTube and become. a Data Runner - https://link.drwillo.com/data-runner

Check out my Modular Training Plan — a flexible system that adapts to your experience and goals https://link.drwillo.com/modular-training-plans

🏃🏻‍♂️Work with me to offload the stress of planning and analysing your training - https://link.drwillo.com/coaching

Follow me on Strava: https://www.strava.com/athletes/21255251

#running #runner

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