The TrainingForever blog

A practical guide to getting paid by your athletes as an online coach: pricing models, payment methods, invoices, late payments and how to work out your costs.

The types of microcycle (introductory, loading, shock, recovery, pre-competition, competition and transition), what each one is for and an example week.

What tapering is, how much to cut volume, how long it should last and how to keep intensity so you arrive fresh on race day, according to the evidence.

What the lactate threshold is, the difference between the first and second thresholds, what maximal lactate steady state means and how it is estimated in the lab and in the field.

How Garmin's HRV status (HRV status) works, what each state means, and how to use it to adjust your training.

What VO2max is, what limits it, how watches and field tests estimate it and which kind of training improves it according to the scientific evidence.

A free 8-week plan to run 10 km: one version to finish and one to set a PB, with sessions, effort-based paces and tapering.

A free 8-week plan to run 5 km in under 25 minutes: paces, intervals, strides, long run and tapering, 4 days a week.

What VAM is in cycling (vertical metres climbed per hour), how to calculate it step by step, what affects it and how to use it to measure your climbing progress.

A checklist for choosing an online trail running coach: qualifications, mountain experience, elevation work, communication, price and red flags.

A free mobile app for endurance coaches: what you can do on your phone, what the athlete app does and where the free limit is.

Build a free endurance training plan in blocks: goal, phases, sample week and how to share it with your coach.