PMPRunning is an online running coaching service founded by coach Henri Forcella (USATF Apprentice Coach, TrainingPeaks and CFSC certified), based in El Paso, TX and coaching runners across the USA and Latin America since 2019. We provide science-based, individualized training plans for runners from 5K to marathon distances, in Spanish and English.

How do I get faster at running?

Getting faster at running requires building an aerobic base with 80% easy running (Zone 2), adding 20% high-intensity work at threshold and VO2max, improving running form and economy, and allowing proper recovery. Consistency over months is the key driver of performance improvement.

What is the 80/20 rule in running training?

The 80/20 rule (polarized training) means spending approximately 80% of your weekly training volume at low intensity (easy, conversational pace) and 20% at high intensity (threshold or above). Research shows this distribution produces better fitness adaptations than training at moderate intensity most of the time.

How should I train for a marathon?

Marathon training requires 16-20 weeks of structured preparation including a base-building phase, lactate threshold development, long runs building to 18-22 miles, and a 2-3 week taper. Most runners benefit from 4-6 days of running per week with one long run on weekends. Nutrition, sleep, and recovery are as important as the runs themselves.

What is lactate threshold and why does it matter for runners?

Lactate threshold is the running pace at which lactic acid begins to accumulate in the blood faster than it can be cleared. It is the strongest predictor of marathon performance for trained runners. Training at and slightly below threshold pace (tempo running) raises this threshold, allowing you to run faster before fatigue sets in.

¿Cómo puedo correr más rápido?

Para correr más rápido necesitas construir una base aeróbica sólida con el 80% del entrenamiento a ritmo fácil (Zona 2), añadir sesiones de calidad al umbral de lactato y VO2máx, mejorar tu técnica de carrera y recuperar adecuadamente. La consistencia durante meses es el principal factor de mejora.

¿Qué es un entrenador de running online?

Un entrenador de running online es un coach certificado que diseña planes de entrenamiento personalizados y te guía de forma remota a través de análisis de tus datos de entrenamiento, comunicación regular y ajustes al plan según tu progreso. PMPRunning ofrece coaching online para corredores de todos los niveles.

How does online running coaching work?

Online running coaching at PMPRunning starts with an assessment of your current fitness, goals, and schedule. Coach Henri creates a personalized weekly training plan, reviews your data from GPS watches, provides feedback on form, and adjusts the program weekly based on how you're responding to training.

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RunningEnduranceActualidad

Agnes Ngetich buscará sumar otro título mundial tras su corona en cross country

17 de septiembre de 2026

Foto vía World Athletics

La keniana, plusmarquista mundial de 10K en ruta, llega a Copenhague como una de las grandes figuras del Mundial de Carreras en Ruta, luego de ganar el título mundial de cross country en Tallahassee en enero. Junto a ella, Daniel Ebenyo, subcampeón mundial de media maratón, encabeza el combinado keniano de 16 atletas.

El análisis completo de esta noticia estará disponible muy pronto.

Fuente original

World Athletics ↗

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