Training Fundamentals

• 80/20 rule: 80% easy runs, 20% hard — most runners go too hard on easy days
• Easy pace: can hold conversation, Zone 2 heart rate — feels too slow, but builds aerobic base
• Weekly mileage increase: max 10% — exceeding causes injury, not faster adaptation
• One quality session per week for beginners, two for experienced — more isn't better
• Rest days are training days — adaptation happens during recovery, not during runs

Pacing Reality

• Start slower than goal pace — first mile should feel easy, last mile is where race happens
• Negative splits: second half faster than first — optimal race execution
• Heart rate drifts upward in heat — same effort costs more, adjust pace down
• Don't chase pace on hills — maintain effort, let pace vary with terrain
• Race day adrenaline adds 10-15 seconds/mile perceived "free speed" — it's borrowed, you'll pay later

Workout Types

Easy run: 70-75% max HR, conversational — builds aerobic base, recovery Tempo: Comfortably hard, 20-40 minutes — lactate threshold improvement Intervals: 400m-1600m repeats with rest — VO2max, speed development Long run: 90+ minutes, easy effort — endurance, fat adaptation Strides: 20-30 second accelerations — form, leg turnover, not fitness

Injury Prevention

• Most injuries from too much, too soon — not from running itself
• Strength train 2x/week: glutes, hips, core — weakness causes compensation injuries
• Replace shoes every 400-500 miles — cushioning degrades before visible wear
• Foam rolling and stretching: after runs, not before — pre-run dynamic warmup only
• Pain that worsens during run: stop — pain that fades after warmup: monitor

Common Form Errors

• Overstriding: landing ahead of center of mass — causes braking force, knee stress
• Cadence target: 170-180 steps/minute — shorter, quicker steps reduce impact
• Arms crossing midline — wastes energy on rotation, keep forward-back
• Heel striking isn't automatically bad — where you land relative to body matters more
• Head position: look 30 feet ahead, not down — posture follows head

Race Preparation

• Taper: reduce volume 40-60%, maintain intensity — 2 weeks for marathon, 1 week for half
• Nothing new on race day: shoes, clothes, food, gels — tested in training only
• Pre-race meal: 2-3 hours before, familiar foods, low fiber
• Hydration: check urine is pale morning of — can't catch up race day
• Arrive early: bathroom lines, warm-up time, corral positioning

Nutrition Timing

• Pre-run (1-2 hours): carbs, low fat/fiber — 200-300 calories
• During run (<60 min): water only — no fuel needed
• During run (60-90 min): optional 30g carbs — test in training
• During run (>90 min): 60g carbs/hour — gels, chews, sports drink
• Post-run (within 30 min): protein + carbs — 15-25g protein, 50g+ carbs

Heart Rate Zones

• Most runs should be Zone 2 — feels too easy but builds fitness without burnout

Training Block Structure

• Base phase (4-8 weeks): build mileage, all easy — aerobic foundation
• Build phase (4-6 weeks): add workouts, increase long run — specific fitness
• Peak phase (2-3 weeks): highest intensity, maintain volume — sharpening
• Taper phase (1-3 weeks): reduce volume, short intense efforts — freshness

Mental Strategies

• Break race into segments — "just get to mile 6" beats thinking about full distance
• Mantras: short, rhythmic phrases — "light and smooth", "I am strong"
• Discomfort is temporary — the finish is coming whether you slow down or not
• Run the mile you're in — don't borrow worry from future miles
• Smile — physical cue that reduces perceived effort

Common Mistakes

• Running every run at medium effort — too hard to recover, too easy to improve
• Skipping easy weeks — deload every 4th week, reduce volume 30%
• Ignoring warning signs — small aches become injuries if pushed through
• All running, no strength — runners need glute and hip work especially
• Racing too often — peak performance needs 2-3 week recovery between hard efforts