January Q&A with Coach Burger – The Mailbag
In my years as an elite coach and a retired Doctor of Chiropractic, I’ve noticed a frustratingly common trend: runners who are “data rich but wisdom poor.” They have the latest GPS watches, the heart rate straps, and the super-shoes, yet their race times haven’t budged in years.
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The problem usually isn’t a lack of effort; it’s a lack of strategic intensity. My core coaching philosophy is simple but often ignored: most runners run too hard on their easy days and too easy on their hard days. This leaves them trapped in the “grey zone”—a middle ground that is too stressful to allow for recovery, but not intense enough to trigger significant physiological adaptation.
To reach your personal best, you have to stop guessing and start training with clinical precision. Whether you are chasing a state championship or a marathon PR, understanding the “why” behind your pace is the first step toward the podium.
Today, I’m diving deep into the five most common questions I receive about intensity, from the science of the “Norwegian Method” to the psychological hurdle of the “Zone 2” obsession.
The “Easy” Trap: “How do I know if my easy pace is actually slow enough to build my aerobic base?” (The 80/20 rule).
The quick answer to this question is are you running at a conversational pace? As most of you know by now, I am a big proponent of running with power. Power is a real-time indicator. Heart rate is a lagging indicator and pace is just plain problematic.
Heart rate is affected by heat, fatigue and hydration among other factors. Pace is affected by other environmental factors and even with the best GPS watches can be difficult to monitor in real time. If you are not ready to step up to running with power, it is always better to run too slow on your easy days. Too many of you are still running in that “grey zone,” where you’re not sure how fast to be running. As a result you overdo it, and not only are you fatigued, you are at a greater risk of injury.
The Norwegian Trend: “What is the ‘Norwegian Method’ (double threshold), and is it too intense for an amateur runner?”
Ok, so I kind of combined a couple questions here. Double threshold workouts are a tricky question. If done right, no, they are not too intense for the amateur or age group runners. So let’s back up a second and describe a double threshold day.
Depending on your event specialty, you would do a workout in the morning just below your lactate threshold and then a second different sub threshold workout in the afternoon. You are training your body to use lactate as fuel as you run greater volume at an intensity at the cusp of what your muscles can adequately clear; any faster and you’ll feel that familiar burn.
When it is explained that way, it is obvious why more runners have incorporated it into their training plans. Now back to my earlier statement, it’s not too intense for the age group runner. What is important to consider before adding it to your plan is to evaluate your current lifestyle. No matter how you look at it, workouts are stressful! Check yourself to make sure you are not pushing straight into an injury. If you are an age grouper on the verge of turning pro, it will be an important part of your training. If you’re an age grouper on the verge of turning 40, maybe getting a coach to help you evaluate your training schedule is a better idea.
Threshold vs. VO2 Max: “Should I prioritize improving my Lactate Threshold or my VO2 max for a faster 10K/Half-Marathon?”
Another question that doesn’t have an easy answer, but the simplest answer I can give is that it depends. It depends on what phase of your training you are in, what your current stress level is as well as how quickly are you recovering from your current workout routine.
But ultimately the answer is you need both! As you get closer to race day, it’s important to start the VO2 max work. Analyzing resting heart rate, heart rate variability, and training stress score (RHR, HRV, TSS) are important parts of determining when and how often to do VO2 Max workouts.
But in the absence of this data, as a general rule, I like to use VO2 max workouts in the last 3 to 4 weeks with lots of speed to really fine tune my athletes before the big race. If you’re doing a 10K think VO2 max with 400m/800m/1600m repeats and if you’re racing a half, 1600m/3000m repeats.
Zone 2 Obsession: “Why am I not seeing progress even though 80% of my runs are in Zone 2?”
Let’s define progress. For most runners, progress is defined as running faster and setting a new PR. For others it’s about being able to run longer than they have before. Since you indicated that you are doing 80% of your workouts in zone 2, I think it’s reasonable to assume that you have determined your training zones and have made all of your newbie advances and now are training with a purpose.
As a result, I have to question what you’re doing with those other 20% of the mileage. Assuming you have eliminated the obvious medical issues, iron deficient anemia and B12 depletion, there are a few common mistakes you could be making.
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If 80% of your mileage is done in 5 days, and the other 20% in 2, you need to think about a rest day.
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If you’re doing your workouts at too high a zone, without enough recovery.
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It’s possible you’re not doing workouts at a high enough level to stress your system to initiate the kind of metabolic changes you are expecting.
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Maybe you’re overtrained and just need a week of a week off.
That all having been said, my recommendation is as follows:
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Take a week off physically and mentally clear your system.
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Review your training log with someone – look for obvious mistakes and correct them.
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Create a structured training plan for a specific race – generically base mileage, LT, recovery, base, base, LT or VO2 max, long run, rest.
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Run the specific race and compare to your expectations.
If you are still unhappy with the results, review your splits with a professional and maybe, just maybe your expectations are too high!
Plateau Busting: “I’ve been running the same times for three years—how do I break through a performance plateau?”
This question usually comes to me from that competitive early 20s runner because most age group runners would be happy to run the same time for the last 3 years since that means they are fighting off age-related decline.
So for this question, let’s look at some real world examples. First a top pro like Josh Hoey. He had been running around 1:46 for 800m for more than 3 years. He switched to coach Justin Rinaldi and was transformed into a World Champion 800m racer at the 2025 indoor championships and this past December he did it again by setting a new World Best for the 600m on the track at Boston University. Did he suddenly become more talented? No, he changed to a system that worked for him.
Similarly, Keira D’Amato, stepped away from competitive racing in her early 20s due to the constant injuries incurred in training, started setting national records in the marathon, half marathon and 10 mile races in her 30’s and is still running professionally in her 40’s. Just like Josh, she made significant changes in her coach and training plans. If you’re ready to see your breakthrough, maybe it’s time to get a coach or change the one you have!
Ready to achieve your personal best, guided by a coach who understands running from the inside out? Hire Coach Burger, an elite private running coach and retired Doctor of Chiropractic, who combines championship-level training with a professional mastery of human biomechanics.
Coach Burger brings an unparalleled understanding of functional movement and injury prevention to every session. This clinical approach ensures that not only do you train harder, but you train smarter and safer. Coach Burger’s core coaching philosophy is that most runners run too hard on their easy days and too easy on their hard days, ultimately failing to maximize their potential.
This strategic and biomechanically sound methodology yields exceptional results across all disciplines: Coach Burger’s athletes include twelve State Champion hurdlers, a State Champion 4x800m Relay Team, and eleven All-State distance runners (XC, 1600m, 3200m) as well as recreational runners from the 5k to the marathon. Whether you are targeting a marathon, improving track speed, or seeking an injury-proof running career, choose the coach with the clinical expertise to build you into a true champion.
You can reach Coach Burger at [email protected]. Look for his website runnersedgecoaching.com to launch soon.