@everyone 𝟯 𝗥𝗲𝗮𝘀𝗼𝗻𝘀 𝗬𝗼𝘂𝗿 𝗟𝗼𝗻𝗴 𝗥𝘂𝗻 𝗙𝗲𝗲𝗹𝘀 𝗦𝗼 𝗔𝘄𝗳𝘂𝗹 (𝗮𝗻𝗱 𝗛𝗼𝘄 𝘁𝗼 𝗙𝗶𝘅 𝗜𝘁)

Ever hit the 75-90 min mark in your long run and think, “Why am I doing this to myself?”

You’re not alone. Long runs can feel like punishment, but they don’t have to.

Here’s why yours might suck:
😵‍💫 You’re going out too fast
🍌 You’re under-fueled
🧠 Your head’s not in the game

𝗛𝗲𝗿𝗲’𝘀 𝗵𝗼𝘄 𝘁𝗼 𝗳𝗶𝘅 𝗶𝘁:
✅ 𝗦𝘁𝗮𝗿𝘁 𝘀𝗹𝗼𝘄𝗲𝗿. Your first few kms should feel too easy. That’s how you’ll finish strong.
✅ 𝗘𝗮𝘁 𝗮𝗻𝗱 𝗱𝗿𝗶𝗻𝗸 𝗲𝗮𝗿𝗹𝘆. Don’t wait until you’re tired—fuel every 30–40 minutes.
✅ 𝗕𝗿𝗲𝗮𝗸 𝗶𝘁 𝘂𝗽 𝗺𝗲𝗻𝘁𝗮𝗹𝗹𝘆. Focus on 3–5km chunks. Use mantras. Switch routes. Keep it fresh.

Long runs build your endurance engine, yes. but they also build your mental grit. Do them well, and everything else gets easier.

👉 Want more help with pacing, fueling, and planning? Download the 𝗧𝗼𝗽 𝟮𝟬 𝗧𝗮𝗰𝘁𝗶𝗰𝘀 𝘁𝗼 𝗚𝗶𝘃𝗲 𝗬𝗼𝘂 𝘁𝗵𝗲 𝗥𝘂𝗻𝗻𝗶𝗻𝗴 𝗘𝗱𝗴𝗲 and make your next run your best one yet.
https://www.boostcoaching.co/top20run

@everyone 𝗥𝘂𝗻-𝗪𝗮𝗹𝗸 𝗬𝗼𝘂𝗿 𝗪𝗮𝘆 𝘁𝗼 𝗮 𝗕𝗲𝘁𝘁𝗲𝗿 𝗛𝗮𝗹𝗳 𝗼𝗿 𝗙𝘂𝗹𝗹 𝗠𝗮𝗿𝗮𝘁𝗵𝗼𝗻

If you are just starting running again, or looking for a smarter way to build endurance then a run-walk might be your best strategy.

Start with something repeatable like:
• 2 minutes run / 1 minute walk
• 3 minutes run / 1 minute walk

You choose the number of reps you do – maybe you start with 10, which is simply 30 min, or I’ve used this for individuals that do this 30 times for 90 minutes.

There are no boundaries!

Then progress in two ways:
• Shorten the walk time
• Extend the run time
Eventually, both shift over time—but there’s no rush.

Some athletes train and race half and full marathons this way.
And often outperform those who fade from a fast start.

Here’s why it works:

• Lowers injury risk
• Keeps your form solid
• Manages heart rate and fatigue
• Keeps your pacing much more consistent for the duration
• It makes the mental game easier by breaking up the challenge into small bite size chunks

The goal? Run stronger throughout the session, not just at the start.

Your pace might surprise you.

If you want to rebuild your running duration or start to train for running for the first time, give this a try this week.

If you’d like to learn about our Introduction to running,
visit https://www.boostcoaching.co.nz/boostshop/introduction-to-run

@everyone Did You Really Climb Everest on Your Easy Run?
When Elevation Data Kills Your Training Stress Score

There’s nothing more frustrating than seeing a weekly Training Stress Balance of -9999.
To most people, it means nothing.
To a coach? It means your altimeter’s gone rogue.
Here’s what you can do:

Step 1
Manually adjust your elevation gain. So if your 30min jog shows 2500m of climbing…
Yeah, probably not. Drop it down—or just set it to zero.

Step 2
Your Workout Training Stress Score (TSS) will spike.
If you followed the workout:
• On TriDot → use “Manual Complete”
• On Training Peaks → change Completed TSS to match with Planned TSS
For Example, on Training Peaks a 30-minute run might have a Planned TSS of 38 but the Completed TSS is showing 148

Step 3
Your Intensity Factor (IF) might show something wild like 1.6+.
This happens when Normalised Power or Pace is skewed. If you followed the plan, just match your IF to the planned IF.
In an example of a 30- 45min Aerobic Run an IF of 0.83 is reasonable whereas a 60min Threshold Run might be 0.95-1.05

No, it’s not ideal.
But unless you're replacing your watch this week…
These small fixes will keep your data clean and your training on track.

📥 Download our Top 20 Tactics To Give You The
Running Edge https://www.boostcoaching.co/top20run