PODCAST · sports
Running with Dr Will
by Dr Will O'Connor
How do I predict my marathon time? How long will my ultramarathon take? What are my heart rate training zones? How do I get started with running power? What workouts should I do to run a faster 5km? Should I run with heart rate or pace? Garmin, Coros, Polar, Sunnto, Wahoo, what's the best running watch? Welcome to Running with Dr Will. A show for runners who want to get faster using the latest in running science and technology. I break down the science and tech so you can run faster for less effort. In each episode, you’ll get actionable, scientifically-backed tactics and strategies to teach you how to add structure, accountability, and specificity to your running using the latest in running science and running technology so that you can enjoy running and smash your next PB. Running faster doesn't have to be hard! Hit subscribe now to be notified when new episodes go live. To steal my secret formula to running mind-blowing PBs, head to https://link.drwillo.c
Episodes
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You're Too Smart For an AI Coach (Try THIS)
---vvvv---- Copy and Paste ----vvvv--- Role: You are my running training auditor. Your job is to give me short, objective, practical feedback based on what I share. No motivation. No fluff. No long explanations. Output format (always follow this): 1. Compliance check (2–3 bullets) 2. Key risks or...
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The 4 Stage of Running (And Where to Focus)
Get my free guide + calculator to accurately set your threshold pace, heart rate, and power and training zones. https://link.drwillo.com/how-to-training-zones Use my sample SMART training plan to bring your running into the 21st century. https://link.drwillo.com/SMART-Training-plan-free Get the...
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I Trained Like Jakob Ingebrigtsen For A Month - Here's What I Learned
Get my free guide + calculator to accurately set your threshold pace, heart rate, and power and training zones. https://link.drwillo.com/how-to-training-zones Use my sample SMART training plan to bring your running into the 21st century. https://link.drwillo.com/SMART-Training-plan-free Get the...
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Why Don't You Run Slower?
Get my free guide + calculator to accurately set your threshold pace, heart rate, and power and training zones. https://link.drwillo.com/how-to-training-zones Use my sample SMART training plan to bring your running into the 21st century. https://link.drwillo.com/SMART-Training-plan-free Get the...
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Why Jakob Ingebrigtsen Is Impressed with Regular Runners
Get these emails directly to your inbox every week or so by becoming a Data Runner - https://link.drwillo.com/data-runner Here is the video I referenced https://youtu.be/_Yk-8BakaIc?si=rEmdqvIr6ksAfxx7&t=296 Get my free guide + calculator to accurately set your threshold pace, heart rate, and…
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Why Energy Matters More in a Marathon
It’s time to look at the marathon differently. Get my free guide + calculator to accurately set your threshold pace, heart rate, and power and training zones. https://link.drwillo.com/how-to-training-zones Use my sample SMART training plan to bring your running into the 21st century....
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My ABCS to Running PBs Training Framework
My ABCS training framework was built on years of trial and error, research, and more error. Threshold and Zones 'How-To' Guide: https://drwilloconnor.com/training-zones-how-to Use my training methodology for your next race with my fully customizable and integrated training plans....
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Part Two - My Thoughts On Excessive Carbohydrate Intakes For Running
An even more science-backed explanation of my previous podcast and video, "My Thoughts on Excessive Carbohydrate Intakes for Running" You can find my training zones "how-to" guide here https://link.drwillo.com/zones-podcast Keen to work with me? Join my Faster With Data - Run Club. Where…
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Six Changes That Made Me a Faster Runner
I’ve made every mistake on my quest to become a faster runner. These are six of the most impactful changes I’ve made. Threshold and Zones 'How-To' Guide: https://drwilloconnor.com/training-zones-how-to Get my six-phase modular training that adapts to your fitness 👉...
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My Thoughts on Excessive Carbohydrate Intakes
Sports scientists have consistently shown that the mean upper limit of exogenous (supplemented) carbohydrate oxidation rates is 1.5 g/min or 90 g/hr. Yet, we're hearing reports of endurance athletes taking on well above 100 g/hr. Why? Is anyone basing their carbohydrate intake on personalised...
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Everything You NEED to Know About Training Zones
You can find my training zones "how-to" guide here https://link.drwillo.com/zones-podcast
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Why Your Legs Get Sore Running
Look who's back! I'm playing around with Spotify's video features. Let's see how it works out. Join my Run Club here https://link.drwillo.com/Run-Club-Podcast
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Carb loading, heart rate data, running power, Garmin insights and more - Your Questions Answered
Answering a bunch of questions sent through by a client of mine. Follow my training blog - https://substack.com/@drwilloconnor Use my training zones calculator https://link.drwillo.com/calculators Follow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnor Stalk my training on...
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Leveraging the Power Duration Curve to Evolve from an Ultramarathoner to a Track Beast
A few weeks back, I wrote about how I’m giving up on ultrarunning to pursue a new challenge - running fast. What do I mean by “running fast”? My ultimate dream goal is to run under 15min for 5km. I ran 8:54 for 3km a couple of years ago, so I think (hope) I have the potential for a sub15...
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Finish Time Training Plans Aren't Good
I got a message on Instagram from a guy with a goal of running under 1:50 for the half. He asked if he should adjust his 1:45hr half marathon training plan or leave it the same. I immediately got annoyed at these silly finish-time training plans because they do more harm than good. There’s often…
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2:37 Run-Walk Marathon (new PB) - Walking Isn't Cheating (Part Two)
I did it! I used the run-walk method to run my fastest marathon - 2:37:49. I'm seriously struggling to wrap my head around how I walked for 6 minutes and still got a PB. How Much Faster Without Walking? After the race, the most common question/comment was, “Imagine how fast you would’ve run if…
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Run-Walk Marathon Method - Can I Beat My Run-Walk 2-45? (Part One)
Trying not to walk in a marathon isn't noble. It's potentially detrimental! I've run-walked a 2:45 marathon, and I'm planning to run-walk a lot faster in my next marathon (April 16th, 2023). My run-walk method is the next iteration of Geoff Galloway's run-walk-run method. Using my background in...
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My New Running Coach is an AI - Should Yours Be Too?
I’ve been getting coached by an AI via the Athletica platform, and as much as it pains me to admit it, my AI coach is really good. TL:DR. If you’re a keen data geek interested in training and tech, try AI coaching for your next race. At $99 for six months, what have you got to lose? If you’re…
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Zone 2 Low Heart Rate Running IS FASTER! How to do it the RIGHT WAY
🛑 Stop ignoring your data ⌚, and start using that expensive wrist computer to optimise your running. 🏃 Heart Rate ❤️ running is the easiest way to build your base fitness. Are you using your heart rate monitor to its full potential?🙄 Here’s a simple, four-step strategy for strategically using…
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Running 100 Mile Weeks Isn't The Answer - Training Load w/ Derek Dalzell from Coros
If you think running more is your answer to your next PB, you are most likely wrong. 79% of runners end up injured AND running more than 65 km (40 miles) per week is associated with higher injury rates (Van Middelkoop, et al 2008). Adding some extra mileage to your weekly schedule is easy.…
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80/20 Running - How to Use Polarized Training to Maximise Your Training Time
Here’s what your running probably looks like; You mentally sign up for an event but don’t actually sign up because that’s a bit too much commitment upfront. Start training… without a plan. Or try some free generic plan from Garmin or whoever. Pretty much ignore the plan and run everything steady...
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The Run Down: Separating Grey Zone, Zone 3, and Junk Miles in Running
Join me at my LIVE Masterclass - March 13th https://link.drwillo.com/reigniteyourrunning 🏃♂️ Runners, have you heard of the difference between Grey Zone, Zone 3, and Junk Miles? If not, you could be doing more harm than good to your training and performance! 💪 Grey zone training is pushing too...
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Overheating Again: How Prior Heat Strokes Impact Runner Performance in the Heat
Join me at my LIVE Masterclass - March 13th https://link.drwillo.com/reigniteyourrunning Another running event, another heat stroke 💔 As a runner, we all know the feeling of pushing ourselves to our limits, but what happens when our body can't keep up? It's time to talk about the real…
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Optimize Your Ultramarathon | What I've Learned from Winning and Failing
Join me at my LIVE Masterclass - March 13th https://link.drwillo.com/reigniteyourrunning Tarawera Ultra 102km 2023 - Top 10? Can I do it? Last year, Tarawera was cancelled due to covid, which was lucky for me because I trained so hard that I got a sacral stress fracture a couple of weeks before…
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Am I Running Too Slow?
I doubt it. I can almost guarantee you are running too fast rather than too slow. Everyone thinks that performance comes from hard workouts. In reality, your best performances are predominantly dictated by your aerobic base. Not your ability to run 10x 1min fast. Running longer than 60min…
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Tapering for Running Races | The Smart Method
Tapering is always hard. You need to freshen up, but you still have to do some hard workouts so you don't get stale. Otherwise, the race will be too much of a shock to the system. At the same time, you can't thrash yourself, or you'll start the race cooked. Tapering requires you to be super in…
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Analysing My 2:39 Marathon | Learning From My Mistakes
Auckland Marathon 2022 was set to be my best marathon. My training had gone perfectly. Probably my best ten-week block of training EVER. I don’t think I missed a workout, and that wasn’t through being super addicted to training. I loved every run and only began to feel tired in my last ‘training’...
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What it Takes to Run a Sub-3hr Marathon | The Numbers & The Workouts
I hear the 3hr marathon goal thrown around A LOT. A large pool of runners I work with are 35-45 year old working professionals. They come to me and say, “I want to run sub 3hrs. Is that realistic?” They’re often concerned they might have left it too late. Here’s what you need to be able to do for…
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A Higher Max HR Won't Make You a Faster Runner (Lionel Sanders Example)
Does maximum heart rate influence performance? Short answer, no. Cardiac output matters. Your maximum heart rate has a higher chance of DECREASING as you get fitter. I’ll explain why. The term “heart rate” describes the frequency (in beats per minute, BPM) at which the heart is beating at a given...
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How to Find Your Goal Pace for ANY Running Race and Why You Keep Blowing Up.
Have you ever blown up in a race and had to run the last few Kms or Miles about 1min slower than you started? YES. Of course you have. We all have! I will tell you why you blew up and how you can go faster next time. You started too hard, bro! Why does pacing matter? As humans, we can only…
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Event-specific Training for Running PBs
One of the biggest mistakes I see runners make is ignoring specificity in their training. If you want to run a PB at your next event, you need to be ticking off event-specific workouts from two months out. What most people do is a random mix of volume, ambiguous intensity often referred to as...
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Are You Ready For the Future of Running? What is Running Power?
If you’re a moderately competitive cyclist, you HAVE to have a power meter. Power meters give you a more accurate representation of your work (energy) when you’re running. Think about running uphill. Can you look at your pace? Nope, it’ll be slow. Can you look at your heart rate, maybe, but if…
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Training Zones for Runners. Let's Make it Simple.
Speak the same language with training zones. It doesn’t matter if you’re using Strava’s default zones or an online Joe Friel calculator. Training zones can be equally beneficial to training prescription and training review. When I onboard a new runner, I’ll look at their ‘time in zones’ over the...
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Heart Rate Training for Runners and Why You Feel Slow.
Running your next PB depends heavily on your aerobic energy system. From 5km upwards, 98% of your performance is fuelled by your aerobic energy system. When you run your easy-aerobic runs too fast, you add unnecessary and nonspecific stress to your physiological system. More often than not, the...
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High-Intensity Interval Training for Runners. Unlocking Massive Gains
HIIT is often associated with some form of “4-minute fat burner” workout, which IS NOT what I am talking about. HIIT workouts consist of repeated bouts of high-intensity work performed above the lactate threshold (a perceived effort of “hard” or greater) or critical speed/power, interspersed by...
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Why pro runners don’t care about their weekly mileage (and neither should you).
Pro runners don’t care about their weekly mileage. Lifting your weekly mileage by extending the duration of your runs or adding a weekly run could be ruining your chance of a new PB. If you’re out there training without a structured plan, adding more Kms onto your weekly schedule is the LAST…
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ABOUT THIS SHOW
How do I predict my marathon time? How long will my ultramarathon take? What are my heart rate training zones? How do I get started with running power? What workouts should I do to run a faster 5km? Should I run with heart rate or pace? Garmin, Coros, Polar, Sunnto, Wahoo, what's the best running watch?
Welcome to Running with Dr Will. A show for runners who want to get faster using the latest in running science and technology. I break down the science and tech so you can run faster for less effort.
In each episode, you’ll get actionable, scientifically-backed tactics and strategies to teach you how to add structure, accountability, and specificity to your running using the latest in running science and running technology so that you can enjoy running and smash your next PB. Running faster doesn't have to be hard!
Hit subscribe now to be notified when new episodes go live.
To steal my secret formula to running mind-blowing PBs, head to https://link.drwillo.c
HOSTED BY
Dr Will O'Connor
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Frequently Asked Questions
How many episodes does Running with Dr Will have?
Running with Dr Will currently has 36 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Running with Dr Will about?
How do I predict my marathon time? How long will my ultramarathon take? What are my heart rate training zones? How do I get started with running power? What workouts should I do to run a faster 5km? Should I run with heart rate or pace? Garmin, Coros, Polar, Sunnto, Wahoo, what's the best running...
How often does Running with Dr Will release new episodes?
Running with Dr Will has 36 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Running with Dr Will?
You can listen to Running with Dr Will on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Running with Dr Will?
Running with Dr Will is created and hosted by Dr Will O'Connor.
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