Name: Running
Author: LJT-520

Training Fundamentals

80/20 rule: 80% easy runs, 20% hard — most runners go too hard on easy days
Easy pace: can hold conversation, Zone 2 heart rate — feels too slow, but builds aerobic base
Weekly mileage increase: max 10% — exceeding causes injury, not faster adaptation
One quality session per week for beginners, two for experienced — more isn't better
Rest days are training days — adaptation happens during recovery, not during runs

Pacing Reality

Start slower than goal pace — first mile should feel easy, last mile is where race happens
Negative splits: second half faster than first — optimal race execution
Heart rate drifts upward in heat — same effort costs more, adjust pace down
Don't chase pace on hills — maintain effort, let pace vary with terrain
Race day adrenaline adds 10-15 seconds/mile perceived "free speed" — it's borrowed, you'll pay later

Workout Types

Easy run: 70-75% max HR, conversational — builds aerobic base, recovery Comfortably hard, 20-40 minutes — lactate threshold improvement 400m-1600m repeats with rest — VO2max, speed development 90+ minutes, easy effort — endurance, fat adaptation 20-30 second accelerations — form, leg turnover, not fitness

Training Fundamentals

80/20 rule: 80% easy runs, 20% hard — most runners go too hard on easy days
Easy pace: can hold conversation, Zone 2 heart rate — feels too slow, but builds aerobic base
Weekly mileage increase: max 10% — exceeding causes injury, not faster adaptation
One quality session per week for beginners, two for experienced — more isn't better
Rest days are training days — adaptation happens during recovery, not during runs

Pacing Reality

Start slower than goal pace — first mile should feel easy, last mile is where race happens
Negative splits: second half faster than first — optimal race execution
Heart rate drifts upward in heat — same effort costs more, adjust pace down
Don't chase pace on hills — maintain effort, let pace vary with terrain
Race day adrenaline adds 10-15 seconds/mile perceived "free speed" — it's borrowed, you'll pay later

Zone	% Max HR	Feel	Purpose
1	50-60%	Very easy	Recovery
2	60-70%	Easy, conversational	Aerobic base
3	70-80%	Moderate, focused	Tempo
4	80-90%	Hard, short phrases	Threshold
5	90-100%	Maximum, unsustainable	VO2max

Running

Training Fundamentals

Pacing Reality

Workout Types

Running

Training Fundamentals

Pacing Reality

Workout Types

Injury Prevention

Common Form Errors

Race Preparation

Nutrition Timing

Heart Rate Zones

Training Block Structure

Mental Strategies

Common Mistakes

Weather

Data Analyst

Project Planner

Fitness Nutrition

Neuroskill Bci

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