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Running / FITNESS PROFILING

Fast over 10K. Stronger over the half.

34 years · 68 kg · 55 km a week · 12-week block

A 35:00 10K showed the speed was there. But a 1:23:30 half marathon told a different story: pace fell away after 14 km. Long runs rarely exceeded 75 minutes and fuelling was inconsistent.

The goalRun under 1:19 for the half marathon while maintaining 10K speed.

Worked examples. Athlete details, measurements and results are simulated to demonstrate how profiling informs training.

WHAT THE PROFILE REVEALED

The missing piece was durability.

A strong aerobic engine was already there. We looked at what changed as the run went on: the energy cost of the same pace, the ability to produce force, and how the stride held up.

01 / MEASURE

What we measured and why.

Read the measures together, in the context of the athlete’s goal.

Aerobic engine

64 mL/kg/min

SpiroFit VO₂ max, with lactate LT2 at 3:40/km, showed strong fresh capacity. More top-end work was not the first priority.

Fuel demand

210 g/h

INSCYD estimated carbohydrate use at 4:00/km. This is total fuel demand from all sources, not a recommended intake.

Movement under fatigue

220 → 244 ms

Ochy ground-contact time increased after 60 minutes at the same pace. VALD jump height also fell from 31.0 to 26.4 cm.

Recovery & sweat losses

52 s · 1.10 L/h

Train.Red local muscle-oxygen recovery and sweat analysis added context. Sweat sodium was estimated at 850 mg/L in the test conditions.

SpiroFit · INSCYD · Blood lactate · VALD ForceDecks & DynaMo · Ochy · Train.Red · Sweat analysis

02 / APPLY

How the training changed.

A focused block, with a clear purpose behind each change.

01

Extend the easy run

Progress the weekly long run from 75 towards 100 minutes as recovery allows.

Training stimulusBuild the ability to sustain effort with less late-run drift.

02

Accumulate controlled pace

Use 3 × 10 minutes at 3:55–4:00/km, progressing towards longer blocks. Keep a small dose of relaxed strides.

Training stimulusDevelop sustainable pace while preserving speed.

03

Support the final third

Add two short strength sessions each week and practise 60 g carbohydrate/hour on long runs.

Training stimulusImprove force retention and make race fuelling familiar.

03 / REVIEW

Did it change what mattered?

Results after 12 weeks. Reassessment follows the original question.

THE CHANGE WE TRACKED

Less extra effort to hold the same pace

Rise in oxygen cost after 60 minutes at 4:15/km

Baseline9.8%
Week 123.9%
Lower is better. Fresh and late-run measurements at the same treadmill speed. The extra oxygen needed fell from 9.8% to 3.9% in this scenario.
Baseline and follow-up results
MeasureBaselineWeek 12
Half marathon1:23:301:18:35
10K35:0034:55
Jump-height loss after the run14.8%6.3%
Late-run ground contact244 ms229 ms

The useful change was the training focus: longer-lasting pace, supported by strength and fuelling. A bigger VO₂ max number was not the main objective.

These examples show a combined training response, not proof that a particular test caused an improvement. The full case study explains the protocols, model estimates and measurement limitations. The assessments and follow-up span several visits.

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Explore the full case study

Eight pages of findings, graphics, training detail and supporting methods.

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A DIFFERENT PERFORMANCE QUESTION

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