Pacing

Estimating threshold heart rate and running power for Team SQUADRUN

Learn how to estimate your threshold heart rate and threshold running power using a recent 5 km time, a race predictor, and a steady flat 10 km effort. This practical SQUADRUN guide explains how to use threshold metrics for smarter training on hills, trails, and complex terrain when pace alone is not enough.

By Kerry Suter, 3 months ago May 5, 2026

Blog

Finding my statistical cousins. The conclusive guide to establishing finishing times and pacing your perfect Ultra.

If you coach long enough, you realise most athletes are trying to answer two different questions that get mashed together into one. Question one is prediction: what finish time is realistic for me on this course, this year, given my current fitness and how I usually race. Question two is Read more

By Kerry Suter, 6 months ago February 2, 2026