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”)
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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
- 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.
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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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Dr Will O'Connor
- Aug 25, 2021
- 1 min
Should I Use Heart Rate or Pace for Running?
Zones 1 to 3 are the only steady-state zones, which means your physiology can reach a relative balance of supply and demand.
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Dr Will O'Connor
- Aug 19, 2021
- 2 min
Analysing A Marathon Training Session in TrainingPeaks
The five pillars of quick analysis was designed by myself by Dr Matt Miller in our Sports Science Masterclass. It provides a quick and...
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Dr Will O'Connor
- May 27, 2021
- 3 min
Rest is Best
"Am I giving up on myself too easy? Am I being soft? Should I just do it?"
The answer to these questions and all others like it is...
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Dr Will O'Connor
- May 13, 2021
- 2 min
A Deeper Look at Running Cadence
Running cadence refers to the number of steps a runner takes per minute. We will take a deeper look using data to analyse its importance
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Dr Will O'Connor
- Mar 30, 2021
- 3 min
Finding My Threshold - Maximal Lactate Steady State Test.
Lactate in endurance training commonly referred to as threshold training. In this blog, I unpack my testing method and discuss the results.
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Dr Will O'Connor
- Feb 28, 2021
- 3 min
How I Prescribe a Running Workout - Running Science
Therefore, the goal is a steady-state sub-anaerobic threshold session targeting Steve’s ability to buffer low lactate levels for sustained p
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Dr Will O'Connor
- Dec 17, 2020
- 4 min
Running Power. Why you need to get on board with the future of running
Running power meters such as Stryd can remove the pitfalls of heart rate and pace (GPS).
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Dr Will O'Connor
- Dec 16, 2020
- 3 min
Successful Training Plan
Do you get to the end of an event and feel somewhat unsatisfied, like you could have prepared better or you didn't meet your pre-race goal?
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Dr Will O'Connor
- Dec 16, 2020
- 4 min
Can I Run-Walk a Sub 2:40 Marathon?
Run-walk. What? As the name suggests, run-walk is a method of running for a period then walking for a short period. Does this work
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Dr Will O'Connor
- Dec 16, 2020
- 2 min
Base Phase Training
The idea of a 'base phase' is to slowly and steadily build fitness and conditioning over weeks of consistent training.
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Dr Will O'Connor
- Dec 16, 2020
- 2 min
Are You Avoiding Your Hard Workouts?
If you’re always trying to complete a certain amount of training each week, you could be doing more harm than good.
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Dr Will O'Connor
- Dec 16, 2020
- 1 min
Cross-training for Endurance Athletes
Cross-training can be a good addition to endurance training, but is it right for you?
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Dr Will O'Connor
- Dec 16, 2020
- 3 min
Triathlon Kick Impact Test
Swimming intensity in triathlon has a direct effect on the athletes sequent bike and run performance. Are you kicking too much?
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