Training guides and gear reviews
Guides to set up your training sessions. For gear, I write the review once I’ve put real miles on it.
Training guides
How to run each test, and what to do with the number in your next session.
- Cooper test: how to test your maximal aerobic speed Kenneth Cooper's 12-minute run, from warm-up to the last lap. What your distance in miles says about your VO2max, and the treadmill speeds it gives you. Updated
- Max heart rate by age: formulas and a real test 220 minus age misses by more than 10 beats for one adult in three. Three hill reps and a chest strap find your real max; the formulas only check it. Updated
- Predict your marathon time from a half marathon A 1:55 half says 3:59:46 with Riegel. Checked on 2,303 recreational runners, half of them finished at least 10 minutes slower than that. Updated
- Training paces from a race time: easy to intervals A 25:00 5K puts your easy runs at 9:44 to 11:38 per mile. Five training paces from one race, and the days to ignore them. Updated
- Heart rate zones for running: how to set yours Percentage of max heart rate, or Karvonen? Both give five zones for running, but a slow resting pulse moves the easy ones up 15 to 25 beats. Updated
Gear reviews
No reviews up yet. The categories below fill in as I finish testing.