Zone 2 Low Heart Rate Running IS FASTER! How to do it the RIGHT WAY
A simple, four-step strategy for strategically using a heart rate monitor for your running.
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Dr Will O'Connor
- Feb 23
- 5 min
80/20 Running - How to Use Polarized Training to Maximise Your Training Time
You’ve likely been grey zone training, lacking a long-term progress pathway and purpose to your workouts.
310
Dr Will O'Connor
- Feb 17
- 3 min
Unpacking the Mysteries of Grey Zone, Zone 3, and Junk Miles Running: A Guide for Runners
If you're a runner, it's essential to understand these concepts to avoid making costly mistakes in your training.
360
Dr Will O'Connor
- Feb 14
- 3 min
Overheating Again: How Prior Heat Strokes Impact Runner Performance in the Heat
Have you ever noticed that no matter how hard you try, the same thing keeps happening during races?
170
Dr Will O'Connor
- Feb 3
- 4 min
Tarawera Ultra 2023 - What I've Changed to Become a Faster Ultrarunner
Can I Top 10 at Tarawera Ultramarathon By UTMB 2023?
What I've changed to be a faster ultrarunner.
18
Dr Will O'Connor
- Nov 28, 2022
- 4 min
Am I Running Too Slow?
I can almost guarantee you are running too fast rather than too slow.
Everyone thinks that performance comes from hard workouts.
In reality
780
Dr Will O'Connor
- Nov 16, 2022
- 5 min
Tapering for Running Races | The Smart Method
For marathon runners and below (shorter), it’s all about getting two-three weeks out and shutting it down (within reason).
350
Dr Will O'Connor
- Nov 2, 2022
- 7 min
Analysing My 2:39 Marathon | Learning From My Mistakes
Auckland Marathon 2022 was set to be my best marathon. Yet, By ignoring my HR limit in the first hour, I ran over the upper end....
510
Dr Will O'Connor
- Oct 25, 2022
- 5 min
What it takes to Run a sub-3hr Marathon | The Numbers AND The Workouts
"I want to run sub 3hrs. Is that realistic? " I hear the 3hr marathon goal thrown around A LOT. A large pool of runners I work with are...
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Dr Will O'Connor
- Oct 20, 2022
- 4 min
A Higher Max HR Won't Make You a Faster Runner (Lionel Sanders Example)
How can a professional athlete with an FTP of over 400W and 5km PR of < 15min have a HRmax of 165bpm?
250
Dr Will O'Connor
- Oct 13, 2022
- 5 min
How to Find Your Goal Pace for ANY Running Race.
Avoid hitting the wall with correct pacing.
57
Dr Will O'Connor
- Oct 4, 2022
- 3 min
Event-specific Training for Running PBs.
One of the biggest mistakes I see runners make is ignoring specificity in their training. If you want to run a PB at your next event, you..
38
Dr Will O'Connor
- Sep 27, 2022
- 3 min
Are You Ready For the Future of Running? What is Running Power?
If you’re a moderately competitive cyclist, you HAVE to have a power meter. Power meters give you a more accurate representation of..
370
Dr Will O'Connor
- Sep 20, 2022
- 3 min
Training Zones for Runners. Let's Make it Simple.
Speak the same language with training zones. It doesn’t matter if you’re using Strava’s default zones or an online Joe Friel calculator.
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Dr Will O'Connor
- Sep 13, 2022
- 3 min
Heart Rate Training for Runners and Why You Feel Slow.
Running your next PB depends heavily on your aerobic energy system. From 5km upwards, 98% of your performance is fuelled by your aerobic...
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Dr Will O'Connor
- Sep 7, 2022
- 3 min
High-Intensity Interval Training for Runners. Unlocking Massive Gains.
HIIT workouts consist of repeated bouts of high-intensity work performed above the lactate threshold (a perceived effort of “hard”)