Practical guides to train better, written by coaches. Pick a topic and, if you want a plan built for you, start whenever you like.
A 5K looks short, but you race it close to your limit: it takes a solid aerobic base and some fast work. The key isn't running hard every day, it's combining each type of session well.
Read guide →The 10K is the ideal midpoint: it demands endurance and speed. It's trained with plenty of easy aerobic work and one or two sessions a week at more demanding paces.
Read guide →The half marathon is the big endurance challenge for many runners: the distance asks for patience, progressive long runs and a well-chosen race pace.
Read guide →The marathon is prepared with months of steady work. It isn't won in a week: it's won with consistency, well-dosed long runs and lots of respect for recovery.
Read guide →Starting is easier than it looks if you do it gradually. The key: mix walking and jogging, go slowly, and be consistent rather than demanding.
Read guide →Running helps, but weight is about habits, not a single activity. It works best when running is consistent and progressive and goes together with good nutrition and rest.
Read guide →Almost every training problem comes from running all sessions at the same pace, neither very easy nor very hard. Each session has its own pace and purpose.
Read guide →Heart rate zones divide effort into levels. They help control intensity, especially on easy days, where it's most common to go too hard.
Read guide →Strength doesn't make you slower: it helps you run more economically and prevents injuries. Two short sessions a week are enough to notice the difference.
Read guide →An online coach builds your plan around your level, goal and available days, and adjusts it based on how you're doing. It's the difference between a generic PDF and a plan that changes with you.
Read guide →Having the plan on your wrist simplifies everything: the watch guides you through segments and paces, and what you run is recorded to adjust the following week.
Read guide →In the last week you don't train more: you arrive at the race rested. The work is done; now it's about not spoiling it.
Read guide →Tell us your level, your goal and the days you have, and we'll build a plan around you.