[ Running ]
Training plans and pacing from 5K to marathon and trail ultra. Cadence, hills, tempo work, and how to build speed without breaking down.
authors · MR_COACH_KB ·· status · PUBLISHED
5K and 10K Training: A Weekly Plan to Race Faster
A specific 5K and 10K training plan: easy volume, one VO2max session, one threshold session, a long run, sample workouts with paces, and how to pace race day.
Carbon-Plated Super Shoes: Real Gains or Hype?
The 4% claim is real, but it hides a wide range. Here is what peer-reviewed research shows about who actually benefits, how much, and whether the price and durability trade-offs hold up.
Durability: Why You Fade Late in a Race and How to Train It
VO2 max, economy and threshold describe you fresh. Durability is what holds in hour three. Here is what the research shows and how to train it.
Fat Loss for Endurance Athletes: Lose Weight Without Losing Fitness
Lose fat without sacrificing aerobic capacity. Safe calorie deficit ranges, protein targets, and training adjustments for marathoners and cyclists.
Half Marathon Training Plan: A 10-12 Week Build That Works
A specific 10-12 week half marathon training plan: weekly structure, threshold and long-run work, HM-pace sessions, fueling for 90-120 min, taper, and race pacing.
Hill Training for Runners: Strength, Speed, and Economy
Hills are resistance training you can run. Short reps for power, sustained climbs for threshold, downhill for race skill. The honest guide to programming them without wrecking your legs.
How to Fuel a Marathon: Race-Day Nutrition From Start Line to Finish
Marathon fueling that holds up past 30K: carb loading numbers, race morning timing, carbs per hour, drinking to thirst, caffeine dosing, and how to train your gut.
How to Fuel a HYROX Race: Carbs, Sodium, and Timing for Hybrid Fitness
A HYROX race runs 60 to 120 minutes near max heart rate. What to eat the week before, the morning of and in the Roxzone, plus how much sodium you need.
Marathon Training With Heart Rate Data: The Honest Playbook
HR-based marathon training is powerful and misunderstood. The honest version: what cardiac drift means for race day, when pace beats HR, and how to build a 16-week block that adapts to your life.
The Norwegian Method for Recreational Athletes: Double Threshold Without a Blood Lab
Double threshold training without a lactate meter: how sub-threshold works, session formats, pace anchors, and how to fit one double day into a normal week.
Race Week: How to Train, Sleep, and Eat the Seven Days Before a Race
The seven days before a race, day by day: how much volume to cut, when to carb load, how to sleep, and what to eat on race morning.
Running Cadence and Form: What Matters, and What Doesn't
Kill the 180-cadence myth. Overstriding is the real problem, and a modest cadence bump is the fix backed by evidence. Here is what form work actually does and does not fix.
Tempo Runs: Threshold Done Right
Tempo run physiology, honest pacing ranges, three session variants, and why the popular HR zone is wider than coaches admit. Build lactate threshold without wasting the session.
Tissue Capacity: The Training Quality Runners Never Measure
Your tendons and bones adapt far slower than your aerobic engine. Here is how to build tissue capacity so a fitness peak does not end in an overuse injury.
Trail and Ultra Training: From Road Runner to the Mountains
Road fitness does not transfer cleanly to trail ultras. Vert, time-on-feet, hiking as a trained skill, and fueling for hours not minutes: what changes and where road runners get it wrong.
VDOT Explained: What Your Score Means and How to Use It
What VDOT means, how the Daniels and Gilbert formula turns one race into a score, what a good VDOT is by level, a full VDOT table with paces, and how it compares with heart rate zones and RPE.