Free guide
Run stronger, longer.
The 40+ ultra runner's guide to building durability.
Most late-race fades aren't a fitness problem. Your heart and lungs can look fine while your legs fall away, or you stop eating at hour five and it feels like lost fitness.
This guide is the way I work out what's likely to fail first when your ultra gets long, and what to do about it before race day. 31 pages, plain words, with the research behind it listed at the back.
31 pages · PDF · Version 2.1
What's inside
01
Why runners fade
Engine, legs or fuel. How to tell which one went first.
02
Durability
What's left of your fitness after hours of running, climbing and eating.
03
Masters 40+
What age changes, what it doesn't, and the four things I protect.
04
The four pillars
Easy volume, long runs, strength, fuel and recovery.
05
Two strength sessions
An example week you can start on Monday.
06
Gut training
A carbohydrate ladder from 30 g an hour up to race intake.
07
Read the run
Use the data without worshipping one number.
08
The 4-week audit
A short block that ends in a clear next decision.