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
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Dr Will O'Connor
- Nov 16
- 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).
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Dr Will O'Connor
- Nov 2
- 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....
200
Dr Will O'Connor
- Oct 25
- 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...
710
Dr Will O'Connor
- Oct 20
- 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?
120
Dr Will O'Connor
- Oct 13
- 5 min
How to Find Your Goal Pace for ANY Running Race.
Avoid hitting the wall with correct pacing.
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Dr Will O'Connor
- Oct 4
- 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..
27
Dr Will O'Connor
- Sep 27
- 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..
270
Dr Will O'Connor
- Sep 20
- 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
- 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
- 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”)
610
Dr Will O'Connor
- Sep 1
- 4 min
Why pro runners don’t care about their weekly mileage (and neither should you).
While pro runners are definitely running more than you, they aren’t chasing quantity, they are chasing QUALITY.
Adding some extra mileage
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Dr Will O'Connor
- Jun 21
- 2 min
Wellington Half Marathon Race Report
I hit all my numbers, didn’t slow down, had good legs, and was able to push myself. BUT, I thought I would have been faster. Here's why...
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Dr Will O'Connor
- May 25
- 3 min
Dispelling the Grey Zone Myth
When you train above your designated intensity, whether easy, aerobic, tempo or threshold, you add unnecessary and nonspecific stress.
415
Dr Will O'Connor
- May 19
- 4 min
Dr Will’s Running Power Training Zones
My Running power training zones are a common language for training intensity prescription.
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Dr Will O'Connor
- Apr 4
- 3 min
Lactate Testing To Set My Training Zones. Returning From Injury
Lactate controlled training involves the correlation of certain lactate “thresholds”, i.e., points at which the blood lactate concentration.
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