My ABCS to Running PBs Training Framework

---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 week4. 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-zonesUse my sample SMART training plan to bring your running into the 21st century. https://link.drwillo.com/SMART-Training-plan-freeGet the stuff I don't share on YouTube and become. a Data Runner - https://link.drwillo.com/data-runnerCheck 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/coachingFollow 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-zonesUse my sample SMART training plan to bring your running into the 21st century. https://link.drwillo.com/SMART-Training-plan-freeGet the stuff I don't share on YouTube and become. a Data Runner - https://link.drwillo.com/data-runnerCheck 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/coachingFollow me on Strava: https://www.strava.com/athletes/21255251#running #runner00:00 Intro00:42 Stage One03:37 Stage Two05:48 Stage Three08:50 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-zonesUse my sample SMART training plan to bring your running into the 21st century. https://link.drwillo.com/SMART-Training-plan-freeGet the stuff I don't share on YouTube and become. a Data Runner - https://link.drwillo.com/data-runnerCheck 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/coachingFollow 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-zonesUse my sample SMART training plan to bring your running into the 21st century. https://link.drwillo.com/SMART-Training-plan-freeGet the stuff I don't share on YouTube and become. a Data Runner - https://link.drwillo.com/data-runnerCheck 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/coachingFollow 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-runnerHere is the video I referenced https://youtu.be/_Yk-8BakaIc?si=rEmdqvIr6ksAfxx7&t=296Get my free guide + calculator to accurately set your threshold pace, heart rate, and power and training zones. https://link.drwillo.com/how-to-training-zonesUse my sample SMART training plan to bring your running into the 21st century. https://link.drwillo.com/SMART-Training-plan-freeCheck 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/coachingFollow 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-zonesUse my sample SMART training plan to bring your running into the 21st century. https://link.drwillo.com/SMART-Training-plan-freeGet the stuff I don't share on YouTube and become. a Data Runner - https://link.drwillo.com/data-runnerCheck 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/coachingFollow 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-to⁠Use my training methodology for your next race with my fully customizable and integrated training plans. https://drwilloconnor.com/modular-training-plan00:00 intro00:43 Aerobic Base05:00 Consistency09:50 Specificity15:46 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-podcast⁠Keen to work with me? Join my Faster With Data - Run Club. Where runners go to geek out on running. https://drwilloconnor.com/run-club00:00 intro00:47 Gastric emptying02:17 Osmolarity04:11 Intestinal glucose transport05:48 Muscle glucose transport06:52 Fuel at different intensities09:43 Relative vs absolute energy output12:22 Impact of over 90 g/hr18:00 Carbohydrate oxidation in the muscle20:50 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-clubhttps://drwilloconnor.com/run-club