American Red Cross · Adult First Aid/CPR/AED Online
Completed: September 24, 2026
Valid through: September 24, 2028
Status: Digital certificate received.
RUNNING COACHING
Running Coaching
A coaching profile in progress—built around sustainable training, clear pacing, and long-term development.
I’m a NYC-based endurance athlete with experience across road marathons, trail running, and triathlon. I have completed all RRCA Level I requirements, and RRCA has confirmed completion of the certification process. The final certificate file is still being processed for release.
Updated October 1, 2026Shuo (Danny) Zhang
CERTIFICATIONS
Current credential status
RRCA Level I Coaching Certification
Certification requirements: Completed
Knowledge Exam: Passed — 99%
RRCA completion confirmation: Received
Final certificate file: Pending release.
TRAINING VALUES
What I value in training
My approach starts with consistency and context rather than chasing a single workout or metric. The goal is to make training understandable, sustainable, and specific to the runner in front of me.
01
Consistency first
Build a repeatable training rhythm before adding unnecessary complexity.
02
Purposeful pacing
Use easy, threshold, interval, and long-run work for distinct physiological and practical goals.
03
Sustainable progression
Increase training demand with attention to recovery, durability, and the athlete’s broader life constraints.
04
Evidence + feedback
Use training data as useful evidence, then combine it with how the athlete is actually responding.
CASE STUDY 01
Goals first → race analysis → plan
This athlete had completed two marathons and typically trained around 30–35 miles per week. After finishing Berlin, the next goal was two-part: handle Staten Island Half well as a smart checkpoint, then—if recovery supported it—arrive at the November 1 NYC Marathon ready to run a little faster than Berlin.
Athlete snapshot
Completed two marathons so far, with a typical weekly volume around 30–35 mi/week. The athlete did not need a brand-new training block; the real need was a good decision right after Berlin.
Goal set
Goal 1: use Staten Island Half as a strong diagnostic or solid B race two weeks after Berlin. Goal 2: if recovery and data justified it, line up for NYC Marathon aiming to improve slightly on Berlin.
Coaching workflow
First make the target clear, then analyze what Berlin actually showed, separate evidence from guesswork, and finally build a plan that preserves fitness while managing residual fatigue and race density.
STEP 1 · ANALYSIS
How I analyzed the races
The goal was to use enough structure to make a defensible coaching decision without pretending the data could answer questions it could not support.
Garmin FIT + segmentation
I used the original Garmin FIT race data, then compared 5K segmentation, first half vs. second half, heart rate, cadence, pace, and late-race changes rather than relying only on the final finish time.
Pacing metrics
I used the pacing framework in Sha et al.’s marathon pacing systematic review: normalized speed, first-half vs. second-half comparison, Dif-Half, variability, and finishing behavior.
Efficiency proxies
I calculated HR change, cadence change, a Speed/HR efficiency proxy, and an estimated step-length proxy to distinguish “slower because cadence collapsed” from “slower at a higher physiological cost.”
Training framework
I used Pfitzinger & Douglas, Advanced Marathoning, for recovery, threshold/tempo work, marathon-specific training, taper, and multiple-marathon sequencing.
Dif-Half
(Second-half speed ÷ First-half speed − 1) × 100%Speed/HR efficiency proxy
normalized running speed ÷ average HREstimated step-length proxy
running speed ÷ cadence (unit-consistent)Important boundary: the available files did not include enough reliable training history to estimate Critical Speed or make a defensible training-intensity-distribution conclusion, so I did not force those metrics into the analysis.
STEP 2 · INTERPRETATION
What the analysis actually said
The shorter race showed the athlete could run faster and finish strongly. That made “not enough basic speed” a weak primary explanation.
Late in the marathon, speed fell while HR cost rose and cadence stayed relatively stable. The more useful target was durability and efficiency under accumulated fatigue.
Because the race calendar was compressed, adding more hard work had a real opportunity cost. The plan was built to preserve existing fitness while reducing residual fatigue.
STEP 3 · PLAN
Plan built around the goals
After reviewing Berlin, the athlete’s current condition, and subjective feedback together, I built the plan below. The logic is simple: recover first, use Staten Island Half intelligently, then arrive at NYC with enough specificity and as little residual fatigue as possible.
Phase / sessionPrescriptionDecision rule
Post-marathon recovery 1Rest; walking and light mobility only.Do not “make up” missed running.
Post-marathon recovery 230 min very easy, conversational effort.If soreness is still meaningful, rest instead.
Recovery resetRest day.Prioritize sleep, fueling, and normal movement.
Easy re-entry35–40 min easy + optional 4 × 15–20 sec relaxed strides.Add strides only if mechanics feel normal.
Aerobic continuity5–6 mi easy, then 4–5 mi easy on the next run.No marathon-pace work yet.
Controlled Tempo1.5–2 mi easy + 3 mi @ 8:35–8:45/mi + 1–2 mi easy.Controlled, not all-out; finish with reserve.
Absorb the stimulus30 min recovery jog or rest, then 4–5 mi easy + optional strides.Choose rest if residual fatigue remains.
Pre-half resetRest, followed by 20–25 min very easy shakeout + 3–4 relaxed strides.Skip the shakeout if the athlete is not recovered.
Half Marathon DiagnosticMiles 1–3 controlled; miles 4–10 strong but sustainable; final 5K progress only if the athlete is still in control.Evaluate pacing balance, HR cost, final-5K capacity, and 48–72 h recovery—not finish time alone.
Post-half recoveryRest, then 25–35 min very easy if ready; follow with easy running.If soreness persists, delay the next quality session.
Pre-long-run setup5 mi easy + 4 × 20 sec strides; rest; then 3–4 mi very easy or rest.Arrive at the key session with low residual fatigue.
Marathon-Specific Long Run11–12 mi total: 6–7 mi easy + 4 mi @ 9:00–9:10/mi marathon effort + easy cooldown.If recovery is slower, reduce to 9–10 mi total with only 2–3 mi marathon effort.
Short sharpening1.5 mi easy + 2 × 1.5 mi @ 8:40–8:50/mi, 3–4 min easy jog between + cooldown.Preserve rhythm without creating multi-day fatigue.
Taper volume reductionEasy running, short relaxed strides, and a 7–8 mi easy run; optionally finish with 2 mi marathon effort only if recovery is excellent.No new aggressive long run and no hard VO₂max block.
Race-rhythm reminder4–5 mi total with 2 × 1 mi at marathon effort and full easy recovery.The session should increase confidence, not fatigue.
Race weekRest / very easy running, short strides, and a short optional shakeout.Final marathon target is adjusted after the diagnostic half, recovery data, and race-week conditions are reviewed.
Adjustment rule: if easy-run HR is unusually high, soreness persists, mechanics compensate, sleep/fatigue is poor, or a quality session is not absorbed within ~48 hours, reduce training instead of trying to “complete the spreadsheet.”
REFERENCES USED
Sha et al., Pacing strategies in marathons: A systematic review — pacing profile, segmentation, normalized speed, Dif-Half and late-race interpretation.
Pfitzinger & Douglas, Advanced Marathoning — recovery, threshold/tempo, marathon-specific work, taper and multiple-marathon sequencing.
Athlete data: Garmin FIT race files and athlete-reported recovery/condition feedback. Model-derived calculations are treated as decision-support signals, not as direct laboratory measurements.
AVAILABILITY
Not currently taking coaching clients
RRCA has confirmed completion of my Level I certification requirements, but I’m not currently taking coaching clients. The downloadable certificate details will be added here when the final file is released.