Race Pacing
Major-marathon pacing strategy, race-week training, post-race recovery.
4 articles · sorted by most recent
Triathlon
Ironman 70.3 Taper Length: Why 10-14 Days Beats the 21-Day Full-Ironman Protocol
A 70.3 taper works best at 10-14 days targeting a +10 to +20 form score, not the 21-day, +15 to +25 protocol built for a full Ironman.
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AO
AthleteOS Data Science Running
Threshold Pace Durability: The 10% Decay Rule That Should Change How You Pace a Marathon
Your lactate threshold pace at km 35 is 5–10% slower than at the start. Most marathon calculators ignore this. Here's the science behind LT durability and what to do about it.
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AO
AthleteOS Data Science Running
Why Did I Hit the Wall at Mile 20? The Glycogen Math Behind Every Marathon Bonk
Hitting the wall at mile 20 isn't bad luck — your glycogen runs out in 90–120 min at marathon pace. Here's the exact math, and what to do next time.
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AO
AthleteOS Data Science Running
Berlin Marathon Negative Split: The Pacing Math Behind Every World Record
Only 0.16% of Berlin finishers run a true negative split, yet 69% of sub-2:30 personal bests are negative splits. Here's the pacing math that separates them.
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AO
AthleteOS Coaching Team