RUNNING TO EXCELLENCE

The preparation for a road race is not simply a matter of kilometers.

At Sports Excellence, we believe that proper training is based on scientific evidence and the fundamental principles of training, such as the principle of progression, the principle of periodization and, above all, the individualization of training according to the level and development of each runner.

With the aim of supporting runners in their preparation, the scientific team of Sports Excellence launches the new series of articles “Running to Excellence”, a section dedicated to running and performance improvement.

Within the framework of this initiative, articles will be published every 15 days, with scientifically documented information, practical training guidelines and useful tips, which will help runners improve their performance and approach their training more effectively, in a safe and enjoyable way.

The first thematic section of the series constitutes a 12-week training journey in preparation for our road races, 6 and 10 kilometers of the SNF Nostos Run, which will take place on the evening of June 23. The articles will follow the physiological progression of endurance training: from building the aerobic base and strengthening, to the development of speed, the improvement of endurance and the tapering of training (peaking) before the race.

Our goal is to offer runners a valid and practical training guide, which will be based on exercise science, yet will be directly applicable to their daily training.

The path to improvement begins with knowledge.

Welcome to Running to Excellence.

Theodorakakos Dimitrios

Sports Director @sportsexcellence
Sports Excellence Team

The Sports Excellence department operates under the scientific supervision of the 1st Orthopaedic Clinic of NKUA, with the exclusive donation of the Stavros Niarchos Foundation.

Interval Training: The Targeted Use of High Intensity

THE SCIENCE HIIT and Performance Benefits The most important adaptations associated with high-intensity interval training include: increase in VO₂max improvement in cardiac output and stroke volume improvement in oxygen transport and utilization capacity increased...

Long Run: Building the Duration of Performance

The ScienceAdaptations Induced by Long-Duration TrainingLong-duration training (long run) is one of the fundamental pillars of endurance training, as it creates the physiological adaptations required for the body to sustain prolonged effort with greater...

Lactate Thresholds: Interpreting Intensity in Training Design

The Science Lactate thresholds are key reference points in endurance training, as they reflect how the body responds as exercise intensity increases. LT1 (1st lactate threshold) represents the first meaningful rise in blood lactate concentration. From a training...

Running Economy: The Key Determinant of Performance

Running to Excellence Running Economy: The Key Determinant of Performance The Science Determinants of Running Economy Running economy is one of the most important determinants of endurance performance and reflects the energy cost required to maintain a given running...

Developing Speed and Maximal Aerobic Capacity (VO₂max)

The Role of High-Intensity Training in Improving VO₂maxMaximal oxygen uptake (VO₂max) is one of the key indicators of cardiorespiratory fitness and a major determinant of endurance performance. While aerobic base training forms the foundation of preparation, further...

The contribution of strength training to running performance

The Contribution of Strength Training to Running Performance Strength training is one of the most important—yet often underestimated—factors in improving running performance. For many years, it was considered secondary to endurance training. However, modern scientific...

Building the Aerobic Base: The Foundation of Running Performance

Building the Aerobic Base: The Foundation of Running Performance At the beginning of every training cycle, and especially during the first mesocycle of preparation, one of the most important elements to develop is the aerobic base. This represents the physiological...