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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...
Discover the specific 5K workouts that actually work. Research shows three workout types — intervals, tempo runs, and long runs — address different energy systems. Learn how to str...
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...
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...
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...
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...
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...
Want to run a faster 10K? From smarter sessions to better recovery, follow our expert tips to supercharge your training and give yourself the best chance of a new PB on race day.
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...
This 5-minute running warm-up uses dynamic stretches and strength moves to activate muscles, improve mobility and performance, and help reduce injury risk.
Next week is the RCAF walk/run. My CoC has made it mandatory. I'm good for 2-3km but this is going to be 5km. And, it will probably be in the heat. Today its overcast but still 30°...
This week begins "beating the streets." My FORCE test is in August. Rebounding is great but I need to walk/jog to prepare. It's still a bit cold but the streets are dry. Around the...
Racing today and next weekend and the 2 weekends that follow!! Three weeks in a row! 05-17-26 – Boilermaker’s Erie Canal Race (10 miler) 05-24-26 – Miles on the Mohawk (10 miler) 0...
The OC 5K is kind of interesting because it’s Saturday at 5:30 p.m. before the Sunday morning half and marathon. While I appreciate it’s the day before, I think I would like the ra...
I’m training for a 5K race in June. The training plan is taped onto the fridge door, and I’m following it to a T. Except for the part where it says “run” — that’s where I alternate...
Sunday, May 3rd – 4 mile walk/ run with the hubbyMonday, May 4th – Rest dayTuesday, May 5th – 5.05 mile progression runWednesday, May 6th – 6.16 mile runThursday, May 7th – Rest da...
Our reporter John Eligon runs in the Great Rift Valley of Kenya to experience why it’s the mecca of distance running in the world.
I’ve always been drawn to the idea of cultivating beginners’ mind about things that we think we know. It’s a way of going back to that excited learning mindset where we are open-mi...
Sunday, March 29th – 10 mile runMonday, March 30th – Rest dayTuesday, March 31st – 5.2 miles of hill repeatsWednesday, April 1st – 3.1 mile run
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...
Sunday, May 10th – 6 mile run with the hubbyMonday, May 11th – Rest dayTuesday, May 12th – 5.05 mile progression runWednesday, May 13th – 5 mile run
Cross-training is an important part of staying healthy and keeping your running strong. But it wasn’t always talked about that way. For a long time, cross-training only popped up o...
Sunday, April 26th – 7.27 mile run (4 with the hubby, 3.27 solo)Monday, April 27th – Rest dayTuesday, April 28th – 5 mile runWednesday, April 29th – 5.2 miles of hill repeats
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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