Coach Gareth

For endurance athletes, a lactate test changes everything.

It shows you:

• Your true Zone 2 (not a guess from your watch)
• Your exact lactate threshold pace
• How efficient your aerobic engine really is
• Whether your training is actually working
• The right intensities to avoid overtraining
• Precise pacing for race day

This is how runners, marathoners, and triathletes train with intention, not assumptions.
Marathon Training Plans available or Book your own lactate test: https://CoachGareth.com

If you asked for ONE lesson from 28 years of coaching, this would be it:

Train Zone 2 by heart rate.

Not power. Not pace. Heart rate.

Want help setting your zones and training the right way?

DM me “COACH” for 1:1 support or head to CoachGareth.com to get started.

Your heart rate tells you the truth about the stress your body is under.
High heart rate = high stress.
Lower heart rate = controlled, aerobic work.

Every pro rider still straps on a monitor. There’s a reason — they track stress, not ego.

Zone 2 makes up about 80% of your training. If you don’t dial this in, progress stalls. If you do, everything builds on top of it.

What a Lactate Test reveals about your training...

If you're training for a marathon, triathlon, or Ironman, understanding lactate testing can completely change how you approach performance.

Have you booked your lactate test? DM me or get started: CoachGareth.com

What should you eat?

At some point in training or on race day, those sugary gels can turn your stomach. When that happens, you need a savory fallback you’ve already tested and tolerated. Maybe it’s half a turkey sandwich, a handful of salty chips, pretzels, broth, or something basic that actually sits well when you've had too much sweets.

The best strategy is to have options and repetition.

There’s no magic backup fuel that works for everyone. The right choice is the one your body handles under stress, and you only figure that out by practicing it well before race day.

Is it time for a Lactate Test? DM to book a lactate test and custom training program.

You’ve got a 15-minute recovery window post-HIIT.
What you do after training matters more than you think.
Pair carbs with protein (about 4:1).
Skip the fat so it absorbs fast.
Recover quicker.

DM for Lactate Testing
Marathon Training Plans: CoachGareth.com/store

How did she run 7 Marathons 170 miles in 7 days in 7 Continents?

You can now get the same techniques and fundamentals that took Michelle Khare went from never running a marathon to finishing The Great World Race strong.

New 18 week Marathon Training Plans Available
For Beginners, Sub 3, Sub 3.3 and Sub 4
CoachGareth.com/store

Chasing a marathon PR?
Stop guessing and start training with a plan that actually works.

These 18-week Marathon Plans give you everything you need to show up on race day strong, confident, and ready to improve your time.

https://www.coachgareth.com/store

What’s included:
• Science-backed run workouts
• Integrated strength training
• Injury prevention and recovery video library
• Hydration and fueling guidance
• Smart pacing strategies

Your program is delivered instantly to your email after checkout. No waiting, no delays.
Start training today and commit to the marathon you’ve been working toward. Get them here: https://www.coachgareth.com/store

Most runners don’t fail because they lack discipline.

They fail because their plan is missing structure.

Random mileage. No strength work. No pacing strategy. No fueling plan. And then race day becomes a grind instead of a performance.

That’s exactly why these 18-Week Marathon Training Plans were built differently.

Every week is intentional.
Every run has a purpose.
Every strength session supports your stride, not fights it.

You’ll know:
• When to push
• When to recover
• How to fuel
• How to pace
• How to show up on race day ready

This is the same framework used by runners who train smart, stay healthy, and finish strong.

👉 Start your 18-week build here: https://www.coachgareth.com/store

So many of you have been asking for Marathon Training Plans, and the new ones are live.
Whether you’re chasing a PR or finishing your first marathon, there’s now a plan designed for you.
Plans for:
Beginners
Sub 4 hrs
Sub 3.30 hrs
Sub 3 hrs

Grab yours and start training today.
https://www.coachgareth.com/store

What is SST and FTP?
Steady State Threshold is where sustainable speed is built. Pair it with lactate-based zone tracking and suddenly every workout becomes targeted, efficient, and measurable. This is how smart training replaces guessing.