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Introduction
My 2025 running goal was simple: run faster than last year. Though my times improved, weak training discipline may have limited further improvements. I often changed runs due to weather or mood, and sometimes added extra intervals without planning. My aerobic runs stayed below threshold, but I failed to consistently increase weekly mileage by 10%. I also did not often train above the aerobic threshold (LT1) or incorporate strength-based progressive overload to target efficiency gains.
Inconsistent LT1 Improvement
My doubts started when analyzing my LT1 improvement on a macro scale. Most of 2025 brought only slight progress. In December, after adding sub-anaerobic (LT2) intervals, my pace improved sharply over the next few weeks. The rapid gains from higher-intensity training compared with base training raise questions about the practice of pacing.
To investigate, I analyzed my daily log to see whether my approach aligned with key science-based principles, such as the 80/20 rule, which favors low-intensity training, or the 10% weekly volume increase rule, which aims to reduce injury risk while incorporating progress overload. Training intensity distribution should vary with training phases, as periodization literature explains.
Results
The analysis showed intention and discipline but lacked the structured, science-based alignment needed for peak performance. Irregular load and intensity led to inconsistent progress, revealing a mismatch between my aims and optimal periodization.
Lesson Learned
The lesson is clear: unstructured efforts bring some progress, but real improvement needs consistency. In 2026, I aim to align intentions and best practices to raise my LT1 threshold.
Conclusion
In 2026, training will center on raising the aerobic threshold. Specifically, the objective is to raise the LT1 pace to 8.1 mph. I will measure success by completing weekly LT1 hours, not individual workouts. The year is divided into 8-week blocks, each with a clear physiological focus. Early blocks target aerobic durability and density, increasing weekly volume by 10%. Progress markers will be longer, steady aerobic runs, and measurable pace gains. This structure creates accountability and ensures adaptations build over time.