What to do first
- • Use pacing rules and negative-split practice in training.
- • Add one weekly session that targets your event intensity.
- • Practice race-day fueling and hydration on key sessions.
Related topic guides
Protocols and decisions connected to this outcome.
Caffeine for endurance performance: a practical protocol
Evidence-informed protocol: Caffeine for endurance performance: a practical protocol. Practical steps, who it helps, and what to watch out for.
Heat acclimation: a protocol you can actually execute
Evidence-informed protocol: Heat acclimation: a protocol you can actually execute. Practical steps, who it helps, and what to watch out for.
Carbohydrate fueling for long runs: a protocol you can practice
Evidence-informed protocol: Carbohydrate fueling for long runs: a protocol you can practice. Practical steps, who it helps, and what to watch out for.
Tapering for an endurance race: a simple protocol
Evidence-informed protocol: Tapering for an endurance race: a simple protocol. Practical steps, who it helps, and what to watch out for.
HYROX performance research: what aspiring athletes can use
Evidence-informed protocol: HYROX performance research: what aspiring athletes can use. Practical steps, who it helps, and what to watch out for.
Long-course triathlon research: pacing, fueling and readiness
Evidence-informed protocol: Long-course triathlon research: pacing, fueling and readiness. Practical steps, who it helps, and what to watch out for.
Study library (reference)
Source papers linked to this outcome.
Effects of Caffeine Intake on Endurance Running Performance and Time to Exhaustion: A Systematic Review and Meta-Analysis.
Human research · 2022 · Nutrients · PubMed 36615805
Carbohydrate ingestion during endurance exercise improves performance in adults.
Human research · 2011 · The Journal of nutrition · PubMed 21411610
Ergogenic effects of supplement combinations on endurance performance: a systematic review and meta-analysis of randomized controlled trials.
Human research · 2025 · Journal of the International Society of Sports Nutrition · PubMed 40619880
Effect of Pre-Exercise Caffeine Intake on Endurance Performance and Core Temperature Regulation During Exercise in the Heat: A Systematic Review with Meta-Analysis.
Human research · 2022 · Sports medicine (Auckland, N.Z.) · PubMed 35616851
Short-term heat acclimation training improves physical performance: a systematic review, and exploration of physiological adaptations and application for team sports.
Human research · 2014 · Sports medicine (Auckland, N.Z.) · PubMed 24817609
Comparative Effects of Pacing Strategies on Endurance Performance: A Systematic Review and Network Meta-Analysis.
Human research · 2026 · Sports medicine (Auckland, N.Z.) · PubMed 41313565
Head, Face, and Neck Cooling for Performance: A Systematic Review and Meta-Analysis.
Human research · 2025 · International journal of sports physiology and performance · PubMed 40355096
Effects of Caffeine Dose and Administration Method on Time-Trial Performance: A Systematic Review and Network Meta-Analysis.
Human research · 2025 · Nutrients · PubMed 41374083
The ergogenic effects of acute carbohydrate feeding on endurance performance: a systematic review, meta-analysis and meta-regression.
Human research · 2024 · Critical reviews in food science and nutrition · PubMed 37449467
Effects of tapering on performance in endurance athletes: A systematic review and meta-analysis.
Human research · 2023 · PloS one · PubMed 37163550
Post-exercise Ingestion of Carbohydrate, Protein and Water: A Systematic Review and Meta-analysis for Effects on Subsequent Athletic Performance.
Human research · 2018 · Sports medicine (Auckland, N.Z.) · PubMed 29098657
The Effect of Natural or Simulated Altitude Training on High-Intensity Intermittent Running Performance in Team-Sport Athletes: A Meta-Analysis.
Human research · 2018 · Sports medicine (Auckland, N.Z.) · PubMed 29129021
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Performance Science Lab
Research summaries for endurance athletes, with study context, practical protocols, and clear limitations.
Open guideHYROX performance research: what aspiring athletes can use
Evidence-informed protocol: HYROX performance research: what aspiring athletes can use. Practical steps, who it helps, and what to watch out for.
Open guideLong-course triathlon research: pacing, fueling and readiness
Evidence-informed protocol: Long-course triathlon research: pacing, fueling and readiness. Practical steps, who it helps, and what to watch out for.
Open guideSources
- Effects of Caffeine Intake on Endurance Running Performance and Time to Exhaustion: A Systematic Review and Meta-Analysis.
- Carbohydrate ingestion during endurance exercise improves performance in adults.
- Ergogenic effects of supplement combinations on endurance performance: a systematic review and meta-analysis of randomized controlled trials.
- Effect of Pre-Exercise Caffeine Intake on Endurance Performance and Core Temperature Regulation During Exercise in the Heat: A Systematic Review with Meta-Analysis.
- Short-term heat acclimation training improves physical performance: a systematic review, and exploration of physiological adaptations and application for team sports.
- Comparative Effects of Pacing Strategies on Endurance Performance: A Systematic Review and Network Meta-Analysis.
- Head, Face, and Neck Cooling for Performance: A Systematic Review and Meta-Analysis.
- Effects of Caffeine Dose and Administration Method on Time-Trial Performance: A Systematic Review and Network Meta-Analysis.