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This free 2-week hybrid program is designed to build total-body strength, increase muscle mass and boost cardiovascular endurance while improving speed and reducing your risk of in...
Whether it's your first marathon or your fifth, this 20-week training plan breaks down exactly what to do, week by week in a downloadable plan. The post 20 Week Marathon Training P...
Whether it's your first 10K or you're ready to push further, this friendly 12-week training plan meets you where you are and gets you across that finish line feeling strong. The po...
You finished your last 20-miler two weeks ago and ran the final marathon-pace workout Tuesday. The calendar shows 21 days until the start line. Now you get to cut your mileage in h...
The week before a marathon is a time to relax and recharge. But that's often easier said than done. Here's how to calm your nerves and prepare for your race.
Elite 5K runners train 80-100 km/week with 75-85% easy pace and demonstrate running economy up to 15% better than non-elite runners. This research-backed article reveals the physio...
The plan has helped him run over 130 miles per week.
A 5K taper is 7–10 days, not 2–3 weeks. Learn the research-backed protocol for maintaining speed while reducing volume in your final week before race day. The post What Is the Best...
If you’re a runner, it can feel tempting to go above your limits to improve your pace, duration, VO2 max, and other metrics. But lots of research suggests that going easy is benefi...
This step-by-step Couch to 10K training plan will help you run your first 10K using a proven run/walk method to build endurance with control. The post Couch to 10K Training Plan (S...
Running 6 to 7 days a week produces faster aerobic adaptation than 3 to 4 days, even at similar weekly mileage. The reason is the frequency of the cellular signal that drives mitoc...
Running your first race? Looking to improve your PB? Need help managing your training alongside a busy life? There's a 10K training plan here for everyone...
Thanks for joining me and Kim for the weekly Run Down. This week, I hopped back into a Peloton strength and hiking split that I have done previously. It felt so good to get back on...
Following a training plan seems easy, but there are some common running training plan mistakes waiting to befall even the most confident of runners. We get some expert advice on ho...
A 5k taper is shorter and more intensity-focused than a marathon taper. Learn the research-backed strategy: 7–10 days, cut volume by 40–50%, keep your speed work, and arrive race-r...
Research suggests slowing down can improve endurance, increase efficiency and help you sustain faster paces over time.
This free 2-week barre and Pilates challenge is designed to sculpt lean muscle, strengthen your core and improve endurance through a blend of low-impact Pilates strength work and e...
Learn the 10-10-10 marathon pacing strategy and how negative splits work. Includes training methods, pace calculations, and race-day execution tips to finish strong. The post The 1...
Bonking on a 14-mile training run is a sign of poor fueling strategy, not lack of fitness. Learn the science-backed timing, carb targets, and hydration formula that keeps your ener...
Sunday, March 29th – 10 mile runMonday, March 30th – Rest dayTuesday, March 31st – 5.2 miles of hill repeatsWednesday, April 1st – 3.1 mile run
Whether you can split a run effectively depends on the run type. Easy runs can be split without losing benefit. Long runs lose key adaptations when split. Research explains why. Th...
This 5-minute running warm-up uses dynamic stretches and strength moves to activate muscles, improve mobility and performance, and help reduce injury risk.
On April 26, 2026, Sabastian Sawe crossed the finish line of the London Marathon in 1:59:30. Eleven seconds later, Yomif Kejelcha finished in 1:59:41. Two men broke 2 hours in a re...
Short in time? An early morning run can be the key to fitting your training into a busy week. Here's how to make getting up for them a lot easier.
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