Running training blog
Straight talk on what really changes your training.
How to run a 5K from scratch in 8 weeks
A realistic 8-week plan to go from sedentary to finishing your first 5 km running, with safe progression and no overreach.
How to improve your running pace
Why running faster every day doesn't make you faster, and which stimuli actually lower your pace consistently.
How to train for a 10K: plan and strategy
A 10-to-12-week structure to finish or improve your 10K time: volume, key workouts, taper and race strategy.
How to prepare for a half marathon
Base, build, peak and taper: how to organize 12 to 16 weeks to reach 21 km with the right long run, no injury and a strategy.
What interval training is and how to do it
Hard stretches alternated with recovery: how intervals work, examples by goal and the mistakes that cancel out the workout.
What the long run is and why it matters
The longest run of the week builds endurance no other workout builds. How far to run, at what pace and how to progress without getting hurt.
How to calculate running pace (with examples)
Pace is time per kilometer. Learn to calculate it, convert to speed, predict race times and use our free calculator.
Recovery runs: what they are and when to do them
A short, very easy run the day after a hard workout speeds up recovery — if it's truly done slowly. How, how much and when.
How many times a week should you run?
Three, four or five? It depends on your goal, your history and your recovery time. A straight guide to choosing the right frequency.
Heart rate zones for running: a practical guide
What the five HR zones are, how to find yours without generic formulas, and how to use them to run truly easy and hard at the right time.
How to increase running mileage without getting injured
The 10% rule, down weeks and the warning signs that separate progression from injury. A guide to raising mileage safely.