The journal
15 articles
Increase weekly running distance with practical progression models, recovery weeks, long-run guidance and clear warning signs that reduce avoidable overload.
Learn how easy running should feel, how to use pace, heart rate and the talk test, and how to adjust...
Find the right weekly running frequency for beginners, 5K runners, marathoners and triathletes, with sample schedules and a safe method...
Start running with a realistic eight-week progression, easy pacing, run-walk sessions, strength work and practical guidance for building a lasting...
Learn what running cadence means, why 180 steps per minute is not universal, how to measure your baseline and how...
A 10-week beginner 10K plan with three core runs, optional recovery mileage, progressive long runs, tempo work and race-week pacing...
An eight-week 5K plan with easy runs, intervals, tempo work, a progressive long run and clear options for three- or...
A beginner-friendly nine-week Couch to 5K plan with three weekly run-walk sessions, recovery guidance and a clear path to 30...
This 16-week marathon training plan gradually builds the endurance, pacing skills and long-run durability required to complete 42.2 kilometres. It...
This 12-week half marathon training plan gradually builds endurance, introduces faster running and prepares you to complete 21.1 kilometres with...
A tempo run is a controlled, comfortably hard workout designed to improve your ability to sustain faster running. Learn how...
Learn how running heart rate zones work, calculate your personal ranges using maximum heart rate or heart rate reserve, understand...
