Running gels are the most practical way to take carbs during a long race. The question is almost always the same: how many should I take and when? The answer depends on how long you will be running and how many grams of carbs each gel contains. This guide explains what the evidence says, how…
A sub-4 marathon is the big goal for many recreational runners. It means holding 5:41 per kilometre for 42.195 kilometres, and the key is reaching the end with enough energy to sustain that pace. This guide explains which time makes it realistic, what paces and volume you need, the key sessions and how to approach…
Running a negative split means running the second half of a race faster than the first. It is the strategy behind many records and the one that avoids the classic mistake of starting too fast and paying for it at the end. This guide explains what the data says, how to apply it in a…
The link between sleep and running performance is more direct than many runners think. We take care of our plan, shoes and diet, yet sleep six hours and expect to perform the same. Sleep is when your body recovers from training, and too little shows in your paces, your mood and your injury risk. This…
Hitting the wall is that moment, usually around kilometre 30 of a marathon, when your legs stop responding and your pace collapses no matter what you do. It happens to far more runners than expect it to. This guide explains why it happens, what data from millions of marathons shows and what you can do…
Knowing what to bring to a race saves you last-minute stress: the bib you cannot find, the forgotten chip or the sweatshirt you miss at the finish. This guide gives you a checklist split into four moments (the day before, what you wear, your bag and the finish) that works for a 5K, 10K, half…
This marathon training plan lasts sixteen weeks with four runs a week. It is designed for runners who have already run a half marathon, or can run for an hour and a half non-stop, and want to prepare the 42 km with a time goal. Below you will find the full table, the paces, fuelling…
This 10K training plan lasts eight weeks with four runs a week. It is designed for runners who can already run 30 or 40 minutes comfortably and want to prepare a 10K with a time goal, whether it is their first or a personal best. Below you will find the week-by-week table, the paces and…
This 5K training plan lasts eight weeks with three runs a week. It works in two situations: if you can already run for 30 minutes non-stop and want to do your first 5K, or if you have run one and want to improve your time. Below you will find the week-by-week table, the pace for…