How Much Do Hills Slow Your Race Times? The Science Explained
Hills slow you down more than most runners account for, and the gap between what you expect and what actually happens on race day can
March 8, 2026
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Hills slow you down more than most runners account for, and the gap between what you expect and what actually happens on race day can
You’ve logged the miles, nailed the workouts, and dialed in your race-day nutrition. But as the starting gun approaches, your carefully constructed race plan starts
Let me start with a number that might surprise you: more than 50% of marathon runners miss at least seven consecutive days of training during
Research shows [1] that planned overreaching followed by strategic recovery can enhance performance capacity by creating a supercompensatory effect that traditional progressive training cannot achieve.
Research on over 25,000 recreational marathon runners shows that a single number, critical speed, predicted finish times with 90% accuracy and successfully identified which runners
Renato Canova has coached more athletes to sub-2:05 marathons than any other coach in history. Over 50 Olympic and World Championship medalists have trained under
Recent research suggests that LT1 can range anywhere from 45-70% of maximum heart rate among trained runners, meaning the pace you think is “easy” might
You’ve been crushing your marathon training for 16 weeks. Every long run has been conquered, every tempo session completed, and your weekly mileage has steadily
You’ve seen the lab tests before. Treadmills, blood draws every few minutes, gas masks measuring your every breath. The promise is tantalizing: precise lactate thresholds
Double threshold workouts are taking the running world by storm. This is mostly thanks to the impressive success of Olympic and World 5k champion Jakob
