Resources
📄 Useful Documents
😅 RPE & Training Zone Chart
At TaylorMade Coaching, we use Rate of Perceived Exertion (RPE) as the primary measure of exercise intensity.
This chart demonstrates some common relationships between RPE and other measures of intensity like breathing rate, relative pace range, and heart rate zones.
The zone system presented uses two significant metabolic events, Aerobic Threshold (AeT) and Anaerobic Threshold (AnT), as its anchors. The metabolic process, muscle fibre recruitment, training effects and typical training methods of each zone are also listed.
✍️ Workout Descriptions
A collection of workout descriptions that you might find in your training plan, including:
- Workout Intensity Descriptions
Recovery, Easy, Moderate, Threshold, Tempo, Hard, Max Effort
- Workout Zone Descriptions
Zone 1, Zone 2, Zone 3, Zone 4, Zone 5
- Workout Type Descriptions
Fartlek, Long Run, Progressive, Power Hiking, Time Trial, Target Race Effort, Optional
- Workout Drills Descriptions
Strides, Pick-Ups, Hill Sprints, Stair Bounds, Stair Drills, Warm-Up Drills
- Workout Week Descriptions
Base, Intensity, Specificity, Simulation, Deload, Speedwork Drills, Peak, Overreach, Taper, Race, Recovery
📙 Glossary of Terms
A list of technical terms, with accompanying definitions, that you might find in your training plan, in the workout descriptions in the training app, and in other coaching resources.
⛽️ Pre-Workout & Pre-Race Fuelling Chart
The main goal when it comes to calculating the timing, size, and composition of your pre-workout or pre-race meal is to start your session with topped up glycogen stores and adequate blood glucose levels, without causing gastric stress.
The American College of Sports Medicine recommends 1-4 grams of carbohydrate per kilogram of bodyweight before exercise. This chart breaks this down into 3-4 g/kg four hours out, reducing 1 g/kg per hour until the start of your workout or race.
It’s important to note that this guide is just a starting point (hence the range in each hourly recommendation). It will take time and practice to figure out what works best for you.
💪 ADAPT Method for Overcoming Adversity
Whether it’s unpredictable weather, extreme environments, disrupted travel, or navigation errors, ultra marathons are built on adversity. Your ability to manage and overcome adverse situations may well determine your success.
ADAPT is an acronym developed by renowned ultra running coach Jason Koop to give ultra runners a step-by-step framework for dealing with adversity, during races and in training.
🤓 Race Pace Conversion Chart
An easy-to-understand conversion chart for comparing the metric system (kph and min/km) with the imperial system (mph and min/mile).
This chart also shows you the average paces you need to run to hit your 5k, 10k, half marathon and marathon race targets.
🍏 Nutrient Intake Recommendations for Endurance Athletes
The physiological demands of ultra endurance events are greater than those of regular sporting activities, therefore the nutrition and hydration needs of endurance athletes are subsequently greater than those of regular athletes (and much greater than those of the general population).
The optimal nutrition recommendations (daily consumption, and pre-, during-, and post-exercise) for ultra endurance athletes are summarised in this chart.
It’s important to note that, due to the diversity of participant demographics and event characteristics (distance, course terrain, environmental conditions, external support etc), fuelling and hydration strategies should be developed on an individual basis and practiced regularly in training.
Furthermore, guidelines for ultra endurance nutrition are continuously changing based on growing interest and research in the area. The recommendations outlined in this chart are based on current research in ultra endurance events and should be viewed as a starting guide only.
📹 Tutorial Videos
🚀 Strides Tutorial
Strides are 15-30 second bursts of speed, performed with long-distance running form at around 90% of your maximum effort (not QUITE an all-out sprint).
🔹 0-10 seconds: gradually build the pace
🔹 10-20 seconds: maintain the pace at ~90% effort
🔹 20-30 seconds: ease off slowly
🔸 Walk/rest for 2 minutes between each rep
Strides should NOT stress the body and should feel ENJOYABLE.
Really think about your form, keeping the following pointers in mind:
➡️ Shoulders low and relaxed
➡️ Fast arms, elbow driving backwards
➡️ Tall posture and high hips
➡️ Powerful knee drive
➡️ Heels up and under buttocks
➡️ Knees up, toes up
➡️ Slight forward lean from the ankles
➡️ Land on front half of foot (ball of foot) and drive down and back
💨 Pick-Ups Tutorial
Pick-ups are similar to strides, but are shorter in duration and are performed SPONTANEOUSLY throughout a run, WITHOUT complete recovery between repetitions.
When the feeling and terrain motivates you, pick-up the pace to a fun, fast effort (not QUITE an all-out sprint).
The first few pick-ups should range from 8-10 seconds, building up to a MAXIMUM of 15 seconds for the last few reps. Ease off slowly, then run easy for at least 2 minutes between each pick-up.
Really think about your form, keeping the following pointers in mind:
➡️ Shoulders low and relaxed
➡️ Fast arms, elbow driving backwards
➡️ Tall posture and high hips
➡️ Powerful knee drive
➡️ Heels up and under buttocks
➡️ Knees up, toes up
➡️ Slight forward lean from the ankles
➡️ Land on front half of foot (ball of foot) and drive down and back
⛰️ Hill Sprints Tutorial
Sprint uphill at MAXIMUM intensity for 8-15 seconds. The steeper the hill, the shorter the sprints. Aim for at least a 10% gradient, with good footing.
Each rep must have COMPLETE RECOVERY of at least 2 minutes walking/resting. Hill sprints are a POWER and STRENGTH exercise, so your neuromuscular system needs time to fully recover.
Really think about your form, keeping the following pointers in mind:
➡️ Positive backward drive of the arms
➡️ Tall posture and high hips
➡️ Powerful knee drive
➡️ Knees up, toes up
➡️ Land naturally on forefoot
➡️ Explode off the ground
➡️ Triple extension (hips, knees and ankles)
🎢 Stair Bounds Tutorial
Bound up a steep set of stairs at MAXIMUM intensity (skipping as many steps as you can) for 8-15 seconds. The steeper the stairs, the shorter the bounds.
Each rep must have COMPLETE RECOVERY of at least 2 minutes walking/resting. Stair bounds are a POWER and STRENGTH exercise, so your neuromuscular system needs time to fully recover.
Really think about your form, keeping the following pointers in mind:
➡️ Positive backward drive of the arms
➡️ Tall posture and high hips
➡️ Powerful knee drive
➡️ Knees up, toes up
➡️ Land naturally on forefoot
➡️ Explode off the ground
➡️ Triple extension (hips, knees and ankles)
🪜 Stair Drills Tutorial
Run up a set of stairs at a FAST pace for 10-15 seconds. Focus on utilising a quick, accurate, and efficient technique (as opposed to a powerful ‘bound’). Recover for 1 minute between each drill.
It’s important that the steps aren’t too high (about 6 inches is ideal) and not too far apart (again, you DON’T want to be ‘bounding’ up them).
Really think about your form, keeping the following pointers in mind:
➡️ Positive backward drive of the arms
➡️ Tall posture and high hips
➡️ Fast knee drive
➡️ Knees up, toes up
➡️ Land naturally on forefoot
➡️ Tap your feet on each step quickly
➡️ Quick and powerful force production
🔥 Warm-Up Drills Tutorial
Running-specific warm-up drills will ACTIVATE, MOBILISE, and POTENTIATE the muscles and joints used when running at high intensity. Drills awaken the neuromuscular connections and activate the stretch reflex in the tendons, enhancing coordination and allowing quicker reactions and more explosive movements, helping you run faster and more efficiently.
Performing drills will improve the quality of your session, reduce your injury risk, and decrease your recovery time afterwards. Ensure you have warmed-up with at least 5-10 minutes easy running before conducting any drills.
Once you’ve warmed-up, start with a few dynamic movements and stretches to activate and mobilise the muscles and joints. Perform each movement for 20-30 seconds.
➡️ Leg swings
➡️ Open and close the gate
➡️ Lunge to knee drive
➡️ Squat to calf raise
➡️ Butt kicks
➡️ Toe taps
➡️ Jumping on the spot
➡️ Hopping on the spot
Then perform a few drills to potentiate the muscles in preparation for explosive movement. Perform each drill for 30-60 seconds.
➡️ A-Skip
➡️ B-Skip
➡️ C-Skip
➡️ Straight-leg bounds
➡️ Bent-leg bounds
➡️ High-knee skips
Finally, bring it all together by performing a few strides.
➡️ Strides
✍️ Coaching Forms
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