Performance
Understand physiology and optimise training to run better
Muscle physiology
Muscle structure, fibre types (I, IIa, IIx), the actin-myosin contraction mechanism and the runner's training adaptations.
Energy metabolism
ATP as energy currency, 3 systems (ATP-PCr, glycolysis, aerobic), the carbohydrate/fat crossover by intensity, and training zones.
Exercise stress test
VO₂max, lactate threshold, HRmax, MAS, running economy. Understand your exercise test and use its results to optimise your zones.
Training management
4-phase periodisation, load management (volume × intensity × frequency), overload warning signs and a sample 12-week plan.
Mental preparation
Managing effort, pre-race stress, concentration, self-talk, visualisation and goal setting: the runner's mental tools.
Nutrition around a race
Nutrition strategies before (carb loading), during (energy by duration) and after the race (metabolic window). Mistakes to avoid.