Running with Dr Will

---vvvv---- Copy and Paste ----vvvv--- 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. Threshold and Zones 'How-To' Guide: https://drwilloconnor.com/training-zones-how-to Get my six-phase modular training that adapts to your fitness 👉 https://link.drwillo.com/YT-six-lessons-training-plan 00:00 intro 00:40 Goals to Plans 02:54 Absolute to Relative 05:37 Short to Long Term 07:55 Guessing to Measuring 11:20 Expect to Honest 13:55 Results to Data • Strava: https://www.strava.com/athletes/21255251 #marathon #running #runner

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-club https://drwilloconnor.com/run-club

You can find my training zones "how-to" guide here https://link.drwillo.com/zones-podcast

Look who's back! I'm playing around with Spotify's video features. Let's see how it works out. Join my Run Club here https://link.drwillo.com/Run-Club-Podcast

Answering a bunch of questions sent through by a client of mine. Follow my training blog - https://substack.com/@drwilloconnor Use my training zones calculator https://link.drwillo.com/calculators Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor Stalk my training on Strava - https://link.drwillo.com/strava-profile Links and resources to help your running. 1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula 2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans 3. Head to https://link.drwillo.com/courses to check out my “Run Faster with Data” course. #fasterwithdata #runningcoach #marathontraining #runner #runningscience #trailrunning #ultrarunning #runchat #marathon #ultramarathon #trainingpeaks

A few weeks back, I wrote about how I’m giving up on ultrarunning to pursue a new challenge - running fast. What do I mean by “running fast”? My ultimate dream goal is to run under 15min for 5km. I ran 8:54 for 3km a couple of years ago, so I think (hope) I have the potential for a sub15 performance. I just need to hold the same pace for an extra 6min…. As I transition away from being an ultra-marathon runner to a track athlete, I find myself delving into the realm of anaerobic work capacity, critical power, and the power duration curve. Anaerobic work capacity refers to the physiological ability to perform high-intensity activities that heavily rely on anaerobic energy systems, specifically the phosphocreatine and glycolytic pathways, which generate energy without the need for oxygen. It plays a crucial role in shorter-duration races, such as track events, where explosive bursts of power and speed are paramount. Read the full blog - https://www.drwilloconnor.com/blog Use my training zones calculator https://link.drwillo.com/calculators Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor Stalk my training on Strava - https://link.drwillo.com/strava-profile Links and resources to help your running. 1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula 2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans 3. Head to https://link.drwillo.com/courses to check out my “Run Faster with Data” course.

I got a message on Instagram from a guy with a goal of running under 1:50 for the half. He asked if he should adjust his 1:45hr half marathon training plan or leave it the same. I immediately got annoyed at these silly finish-time training plans because they do more harm than good. There’s often no ability to personalise the plan to your thresholds and intensity zones. I believe your physiology should predict your finish time rather than letting a finish time dictate your physiology. Read the full blog - https://www.drwilloconnor.com/blog Use my training zones calculator https://link.drwillo.com/calculators Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor Stalk my training on Strava - https://link.drwillo.com/strava-profile Links and resources to help your running. 1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula 2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans 3. Head to https://link.drwillo.com/courses to check out my “Run Faster with Data” course.

I did it! I used the run-walk method to run my fastest marathon - 2:37:49. I'm seriously struggling to wrap my head around how I walked for 6 minutes and still got a PB. How Much Faster Without Walking? After the race, the most common question/comment was, “Imagine how fast you would’ve run if you didn’t walk!”. I've put a lot of thought into how much faster I could have run in this alternative universe where I didn't walk. Unfortunately, the answer is more complex than 3:52 min. Which is the amount of time I "lost" to running. The thing is, I’m not losing time by walking. I’m conserving energy. Time is constant. You can’t save time or lose time. Time is never in your control. However, energy is controllable. You can store it, spend it, or transfer it. When running a marathon, the critical variable you have to control is your energy output. Suppose energy output rather than time (or pace) is the critical variable in marathon performance. In that case, we should look at the maximal potential energy output across the 42.2 km rather than the maximal sustainable pace, which is a product of your energy usage. Run-walk Training Bundle. Six Training Plans and a Webinar for just $49nzd!! - https://link.drwillo.com/run-walk-bundle Performance Advantage Podcast Run-walk episode - https://spotifyanchor-web.app.link/e/hEhn9sE59yb Run-walk calculator - https://www.drwilloconnor.com/run-walk-marathon-calculator My Run-walk marathon Strava file - https://www.strava.com/activities/8897451650 Read the full blog - https://www.drwilloconnor.com/blog Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor Stalk my training on Strava - https://link.drwillo.com/strava-profile Links and resources to help your running. 1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula 2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

Trying not to walk in a marathon isn't noble. It's potentially detrimental! I've run-walked a 2:45 marathon, and I'm planning to run-walk a lot faster in my next marathon (April 16th, 2023). My run-walk method is the next iteration of Geoff Galloway's run-walk-run method. Using my background in sports science and practical experience as a long-term runner, I've developed a run-walk marathon method that will work for fast and slow runners. Learn more and try my run-walk method for yourself with my Run-Walk Training Bundle (only $49nzd) - https://link.drwillo.com/run-walk-bundle Read the full blog - https://www.drwilloconnor.com/blog Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor Stalk my training on Strava - https://link.drwillo.com/strava-profile Links and resources to help your running. 1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula 2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans 3. Head to https://link.drwillo.com/runfasterwithdata to get a scientifically backed system for taking runners training from an unstructured mess to a result-driven system that provides accountability, confidence, and fitness. While I'm a competitive runner now, I was once a complete newbie who thought harder, faster, and further was the only way to train. Over the last decade, I've achieved a PhD in Sport & Exercise Science, run countless races, and coached hundreds of runners. Over that time, I developed my ABCs of building fitness, the backbone of the #fasterwithdata system.

I’ve been getting coached by an AI via the Athletica platform, and as much as it pains me to admit it, my AI coach is really good. TL:DR. If you’re a keen data geek interested in training and tech, try AI coaching for your next race. At $99 for six months , what have you got to lose? If you’re more of the “I’ve got no idea what I’m doing, I just need someone to tell me what to do” type, then I’d say buy an off-the-shelf plan or get 1:1 coaching if you can afford it. Regarding Athletica specifically, the lack of an app, running power, and some integration features leaves the user with much to do compared to the likes of TrainingPeaks or even the old-school ‘print off your plan’, but being able to mentally offload the stress of thinking about what training you need to do is massively uplifting. (Short-term opportunity, AI & Dr Will Collab for $199/month - email me ) Read the full blog - https://www.drwilloconnor.com/blog Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor Stalk my training on Strava - https://link.drwillo.com/strava-profile Links and resources to help your running. 1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula 2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

🛑 Stop ignoring your data ⌚, and start using that expensive wrist computer to optimise your running. 🏃 Heart Rate ❤️‍ running is the easiest way to build your base fitness. Are you using your heart rate monitor to its full potential?🙄 Here’s a simple, four-step strategy for strategically using a heart rate monitor for your running. 🏃🏃🏃🏃🏃🏃🏃 1. Find your lactate threshold & set your training zones. You’re likely using the default zones your watch gave you….. And they’re likely WRONG 🤦. 👉 Go run 30min hard, and take a lap at 10min, and the end. The average of the last 20min will be your threshold HR (and pace & power). (My zones calculator https://link.drwillo.com/calculators ) 👉 To hard basket? Use a REAL max HR from the last 6 months. 2. Create a HR controlled training plan using training zones Once you’ve set your threshold and zones, you can create an 80/20 training plan to build your aerobic base! 👉 Example: 80% of your running should be done in HR Zone 1 & 2. 20% can be hard Zone 4+. 90/10 is better for base building, but 80/20 ensures you don’t get bored while maximising your RECOVERY! (I covered 80/20 running on last week's podcast) 3. Add specificity with pace and power Use the 20% hard running to maximise your training time and eliminate your weaknesses! HR gets a bit messy above threshold, so use pace or power for your “fast” intervals. 👉 Want to run a fast 5km? Target Zone 5+ workouts with plenty of SPEED 👉 Need to improve strength? Smash out some hill reps 👉 For example, I need to improve my threshold for an upcoming 10km, so I’ll target long (~1-3km) Zone 5 intervals and short (<2min) Zone 6 speed workouts. 4. Hold yourself accountable That fancy watch on your wrist does more than upload to Strava 😲. 👉 Check your data after each run. Your easy aerobic runs should be 100% ZONE 1 - 2. 👉 DON’T use average heart rate. Just because your average heart rate was in zone 2 doesn’t mean you spent the whole run in zone 2. 👉 For example, you may have an average heart rate within zone 2, but you ran with a zone 3 heart rate on the uphills and a zone 1 heart rate on the downhills. THIS IS NOT maximising aerobic fitness. It’s nonspecific grey zone ❌. Read the full blog - https://www.drwilloconnor.com/blog Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor Stalk my training on Strava - https://link.drwillo.com/strava-profile Links and resources to help your running. 1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula 2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans

If you think running more is your answer to your next PB, you are most likely wrong. 79% of runners end up injured AND running more than 65 km (40 miles) per week is associated with higher injury rates (Van Middelkoop, et al 2008). Adding some extra mileage to your weekly schedule is easy. Running a targeted race-specific workout that builds fitness and speed is complicated. Most of the time, runners know what training they need to be doing, but they lack the structure. Find out more about coros https://link.drwillo.com/coros Optimise your running and SMASH your next event with my ABCS to Running PBs formula https://link.drwillo.com/reigniteyourrunning Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor Stalk my training on Strava - https://link.drwillo.com/strava-profile Links and resources to help your running. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans