Distance Running Physiology: Vo2 Max, Lactate Threshold, and Pacing

~60 min · 15 stations

Start reading — Station 01

Conductor

The Conductor

All aboard for a journey through your own biology. We are mapping the engine of your stride, from deep oxygen exchange to the limits of your endurance.

What you will learn

Read the stations in any order. Sign in to take the quizzes and earn Miles.

FOUNDATION

Establishes the core vocabulary and essential context you need before going further.

• Define the basic energy systems utilized during aerobic exercise

Station 01: Introduction to Running Physiology▶

• Explain the cardiovascular path from lungs to working muscles

Station 02: The Role of Oxygen Delivery▶

• Compare slow twitch versus fast twitch muscle fiber functions

Station 03: Muscle Fiber Types Explained▶

CORE CONCEPTS

Unpacks the ideas and principles that the subject is built on.

• Analyze the physiological ceiling of oxygen consumption during effort

Station 04: Defining VO2 Max Limits▶

• Identify the point where metabolic byproducts accumulate in muscles

Station 05: Understanding Lactate Threshold▶

• Describe how heart efficiency improves through consistent aerobic training

Station 06: Cardiovascular Stroke Volume▶

• Detail the growth of micro-vessels within trained muscle tissues

Station 07: Capillary Density Adaptations▶

MECHANICS

Examines how things actually work — the processes, rules, and systems in action.

• Combine oxygen capacity with metabolic threshold for performance

Station 08: Integrating VO2 and Lactate▶

• Evaluate the energy cost of maintaining a specific pace

Station 09: Running Economy Mechanics▶

• Examine how glycogen and fat stores power long runs

Station 10: Metabolic Fuel Utilization▶

APPLICATION

Puts knowledge to use through real-world scenarios and practical problems.

• Design a race plan based on physiological benchmarks

Station 11: Pacing Strategy Development▶

• Explain the impact of high intensity intervals on adaptations

Station 12: Interval Training Physiology▶

• Describe the physiological process of rebuilding muscle tissues

Station 13: Recovery and Adaptation▶

SYNTHESIS

Connects everything together and explores broader implications and open questions.

• Synthesize physiological principles into a yearly plan

Station 14: Long-Term Training Design▶

• Assess performance changes using key physiological markers

Station 15: Monitoring Athletic Progress▶

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General Public / 9th GradeAI Generated · gemini-3.1-flash-lite

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