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🏃♂️ Building better endurance athletes 🏆 Ironman Champs, Competitive Runners & CrossFit Games (@brute.strength) ⬇️ Coaching | Plans | Consults
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#marathontraining#runningcoach#marathonpb#triathlontraining#ironmantraining#enduranceathlete#endurancetraining#nycmarathon#triathlon#vo2max
Recent posts
Redemption! After a rough Ironman Florida in 2021, two disappointing Ironmans in a row and an 18 month break from the full distance it was a relief to finally pull together a result I can be happy with. Ironman #7 in the books, a 10-minute PB with it and most of all a day I really enjoyed out there.
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Solid swim, managed the bike the best I could given some recent left leg issues, but stayed patient, and closed it out with my best executed Ironman run; a 3:14 marathon.
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Just twelve minutes shy of a Kona slot…you know I’ll be back for another crack. Happy but not satisfied 😈
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Stats:
🏊♂️ 1:02 — 1:37/100m
🚴♂️ 4:58 — 36 km/h — 196 NP — 3-min penalty 😬
🏃♂️ 3:14 — 4:36/km (1:36 / 1:38 splits 👌)
🏁 9:24 — 10-minute PB
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Race fuel:
🚲 Bike: 500g carbs | 2500mg sodium - PH Mix & SIS Gels (200mg caffeine)
👟 Run: 200g carbs | 1500mg sodium - SIS Gels & 1 PH Caf gel. Water & mortal at every aid station. Coke in last 10k.
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#IronmanFlorida
#TriathlonLife
#IronmanTraining
#TriathleteJourney
#EnduranceAthlete
#RoadToKona
#SwimBikeRun
#RedemptionRace
05 Nov 2025
First CrossFit Games in the books 🥇 🥈 🥈
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What a wild and incredible experience and a huge privilege to work with these athletes on their endurance preparation and race strategy throughout the CrossFit season and at the Games.
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Being able to also contribute the @brute.strength team alongside an incredible coaching staff. Grateful to play a small part in what the team accomplished!
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1on1 athletes:
🥇 @spraguerrrr
🥈 @emma.lawson_5
🥈 @dallinpepper
6th @jhopper3
15th @quads.like.kyra
9th team @gosohardy
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What a week. Let’s keep building!
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#crossfitgames
27 Jul 2026
If you’re a triathlete or runner chasing your next big breakthrough I coach athletes just like you with the tools to perform with confidence and consistency.
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Here’s what you get when you train with me:
✅ Custom, periodized run + bike + triathlon programming in TrainingPeaks
✅ Season planning that’s built around your race calendar, schedule, and goals
✅ Ongoing fitness testing (thresholds, pacing, HR zones) to keep you dialed in
✅ Ongoing video call/text check-ins for real-time support and adjustments
✅ Full analysis of both your numbers and how you’re feeling
✅ A blend of science-based coaching and real-world race experience
✅ Support for all levels from new triathletes to world champ qualifiers
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Athletes I work with report:
💥 Consistent improvements in pace and power
💥 Better understanding of what actually works in their training
💥 Race-day execution that feels strong and in control
💥 Fewer injuries, smarter training blocks, and more confidence
💥 A sense of structure and support in every training phase
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📸 Swipe to see some examples of athletes I’ve helped get faster, fitter, and more focused across 5Ks, marathons, Ironman races, and everything in between.
05 Jun 2025
Brandon is fresh off his first sub-3 at the @indymonumental Marathon yesterday where he ran 2:58 (1:28-1:30 splits)
Here’s a sample week from his build, 5 weeks out. It had two key sessions, one economy day, and everything else easy.
What we were working on this block:
→ Late-race fatigue resistance. He’s naturally a fast-twitch runner, so we trained his muscles to hold up deep into the marathon instead of cramping. He also learned to adjust his stride to take load off whatever was tiring.
→ Consistent volume of 100–110 km (62–68 mi) a week
→ Never going to 100% in training. He could feel his tempo and threshold paces improving, and he still always left a few reps in the tank.
→ Fuelling pushed toward 75 g of carbs per hour
Swipe through for the full week, the 20×400 session and his 12 alternating miles 👉
Drop your questions in the comments below for Brandon or myself, and save this for your next block.
Huge congrats @brandoncaldwellfitness 👏
#marathontraining #sub3marathon #monumentalmarathon #runningcoach #marathonpb
08 Nov 2026
“It’s all mental” gets said a lot, but it skips a step.
Your threshold, VO₂max, economy and fatigue resistance set the ceiling. Your mind decides how close to that ceiling you get on the day.
At the elite level, ability levels are close, so the last few percent really do come down to the head. For most amateur athletes who are racing the clock, the bigger lever is still the physiological development.
Build it first. Then sharpen the mind via your training and B/C races for the final percentages during your key races
#endurancetraining #runningcoach #triathlontraining #hybridathlete #sportpsychology
06 Nov 2026
A week in the build: Madeline’s 2:46 at the NYC Marathon 🗽(she has a full time job)
This was one week from her build, about 3 weeks out. It had two key sessions and everything else easy-mod
What we were chasing this block:
→ Volume up from 90–100 km in spring block to a peak of 110–120 km a week
→ Lots of hills for NYC’s bridges and rollers
→ Knowing when to push and when to hold back
→ Fuelling pushed toward 70+ g of carbs per hour
The result was a 2:46 and her 4th straight marathon PB. Swipe through for the full week and both key workouts 👉
Huge congrats Madi 👏
#marathontraining #nycmarathon #runningcoach #marathonpb #runcoach
04 Nov 2026
Fuelling an Ironman has changed a lot. Athletes used to cap out around 60 g of carbs per hour in training and racing. Now many are taking 90 to 120+ on the bike, thanks to mixed sugars and a trained gut. This is allowing for more training, better quality and quicker recovery. For racing this means being able to ride the limit for longer, helping lead to faster race times along with the tech improvements in bikes, shoes etc.
You don’t need pro numbers to benefit. Find your starting point, build gradually, and rehearse your race plan in training many times.
What are your goals to sports nutrition products? Drop it in the comments 👇
#triathlon #ironman #endurancenutrition #triathlontraining #racefuelling
03 Nov 2026
Cramping in your marathon or Ironman usually isn’t a salt problem. It’s fatigue.
Your muscle’s “relax” signal fades and the “contract” signal gets stuck on. Fix it with prep and pacing: train race pace on tired legs, build strength, practise your fueling, and start slower than you want.
Save this for your next race build.
#marathontraining #ironmantraining #triathlontraining #enduranceathlete #runningcoach
02 Nov 2026
15 weeks to 27.1. 19 to Quarterfinals. ⏳
Aerobic fitness takes time to build. If you want a higher VO2 max, more threshold power, and the fatigue resistance to hold pace from a 5K to a 40-minute workout, the work starts now, not in January.
Three ways to get started:
🔹 Brute Endurance track: structured endurance programming that fits alongside your CrossFit training @brute.strength
🔹 Stock training plans: ready-to-go plans in my library, so you can start this week
🔹 One-on-one coaching: fully individualized programming built around you and your season
Start now and you’ll have time on your side when the season arrives.
#CrossFit #CrossFitOpen #EnduranceTraining #VO2Max threshold
02 Nov 2026
RIP to 180 minus your age 🪦
The MAF method got a lot of runners to slow down, and that part was right. As your whole approach to aerobic development, though, it falls short:
❌ Heart rate zones are individual. Your age doesn’t know where your threshold sits.
❌ Only running capped and easy will make you slow.
❌ Wrist heart rate is often reading your cadence, not your heart.
What to do instead:
✅ Find your own aerobic threshold through testing, not a formula
✅ Keep strides and hill sprints in, even during base
✅ Training by heart rate? Wear a chest or arm strap
Send this to a friend still running 180 minus their age 👇
#running #aerobicbase #zone2 #marathontraining #triathlon
02 Nov 2026
4 marathon PBs in a row. 🗽
Huge congrats to Madi on running 2:46 at the New York City Marathon, her fourth straight personal best.
There’s no secret workout behind this run. Madi teaches full time, so we’ve kept the plan simple and patient building over time
The main lever we keep pulling:
📈 Raise peak mileage by 10–20 km each block
📈 Spend a few more weeks at that higher volume each time
The rest of the structure stays steady:
→ No long breaks during the year, just a solid 1–2 week recovery after each marathon
→ Rebuild the mileage gradually
→ Top-end work first, then a marathon-specific block to finish
Two years. Four marathons. Four PBs.
Progress doesn’t have to come from reinventing your training. Often it comes from doing the same thing a little bigger, block after block, while life keeps happening around it.
Proud of you, Madi 👏
#marathontraining #NYCMarathon #runningcoach #marathonPB #endurancecoaching
01 Nov 2026
You all seemed to like part 1, let’s do it again with some of the coaching philopsophies I’ve enjoyed studying!
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Who are your faves??
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#marathon #running #endurance #zone2 #vo2max
31 Oct 2026
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