The Endurance Glossary

A tempo run (or threshold run) is a sustained effort at a 'comfortably hard' pace, typically at or near your lactate threshold, held for 20–40 minutes. Interval workouts alternate between high-intensity efforts and recovery periods (e.g., 800m repeats with 400m jog). Tempo runs build sustained endurance and lactate clearance, while intervals develop speed and VO2 max. Most training plans include both.

BQ stands for 'Boston Qualifier' — a marathon finishing time that meets the qualifying standard for the Boston Marathon. Standards vary by age and gender (e.g., 3:00:00 for men 18–34, 3:30:00 for women 18–34). Due to high demand, simply hitting the BQ time isn't enough; you typically need to beat it by several minutes. BQ times are verified at registration, and the cutoff gets faster each year.

Bonking (or 'hitting the wall') occurs when your body depletes its glycogen stores during exercise, causing sudden fatigue, dizziness, and inability to maintain pace. It typically happens around mile 18–20 in a marathon. Prevention strategies include: proper carb loading before the race, fueling during the race (gels, chews, or drinks every 30–45 minutes), training your gut to handle nutrition, and pacing conservatively in early miles.

Running is the most accessible — you only need shoes and the road. Start with a Couch-to-5K program (8–12 weeks). If you prefer lower impact, cycling or swimming are excellent choices. For multi-sport, sprint triathlons are beginner-friendly (750m swim, 20K bike, 5K run). Key advice: start slower than you think, follow a structured plan, invest in proper shoes/gear fitting, and give yourself at least 12 weeks to build a base.