New edition, out in December

The Run Mastery
Playbook

Zones · Base · Threshold · VO2Max · Race

The complete Run Mastery training method in one book. Fourteen chapters, rebuilt from the ground up with real citations and stories from real runners.

$19.95

Instant download

Waiting list: 25% off on release day. Not binding, just an email with your code when the book is out.

Why this is half the method

Building the base
is only half the work.

A base only works if you actually train in it. Most runners never find out what Zone 2 feels like in real bpm, so grey-zone running keeps happening by accident, session after session. Knowing your own numbers is not a nice-to-have detail, it's the other half of the method, the part that lets you coach yourself and tell whether a session did what it was supposed to do, no matter your level or how long you've been running.

Straight from Chapter 2

Find your zones.

Age

years

Resting heart rate

bpm

This is one page of Chapter 2. The book covers what to actually do inside each zone, Chapter 3 is a full walkthrough of reading this on your own watch data, and Chapter 5 shows how these numbers shift race week to race week. Join the waiting list, 25% off →

Calculated using the Tanaka formula for max HR (208 − 0.7 × age) and the Karvonen heart rate reserve method. Estimates, not a lab test, same method the book itself uses.

What's inside

One method.
Fourteen chapters.

Not a motivational read. A complete, usable explanation of how endurance training actually works, from why you run in the first place to how to keep running for the rest of your life.

01Purpose. Why you run, and why that answer quietly decides how you should train.

02The Zones. The zone that feels productive and is actually where progress stalls, and the 80/20 split that fixes it.

03Reading Your Own Data.New What a watch is actually measuring, and how to read a run instead of just logging one.

04Mental. The ego test almost every runner fails at least once, and how to catch it before it costs a season.

05Racing. Every major distance, seven major marathons, and how each one should actually change your training.

06Real-Life Training. Cadence, strides, and weekly structure that survives a real schedule, not just a spreadsheet.

07Community. What changes an outcome more: a crowd cheering, or one person who actually knows your training.

08Action. The one session most runners under-value, and the one that matters most over a training block.

09Twelve Weeks, Built Backwards.New How to build a whole training block from race day back, with the session library and a worked example.

10Race Week. The seven days that decide whether months of training actually shows up on the start line.

11Comeback. How to return from injury without walking straight back into whatever caused it.

12Strength. The strength work that protects a runner, not the kind that just leaves one tired.

13Recovery. What recovery is doing at the cellular level, and why more of it is not automatically better.

14Lifelong. Training as a decades-long practice, built to outlast any single race or block.

A new edition, not a reprint

What actually changed.

Real citations

The first edition leaned on vague, unverifiable references. This edition only cites a study when it can be named and checked. Fewer citations, all of them real.

One consistent method

Zone 3 is treated as the grey zone to avoid, not a useful middle gear. Matches The Base System exactly, instead of quietly contradicting it.

New chapters

Reading Your Own Data, Twelve Weeks, Built Backwards and an expanded Comeback chapter on injury prevention, none of which existed when the first edition was written.

Real runners

Short "Why I Run" entries from runners in the Run Mastery community, in their own words and with their own photos. Shared with their permission.

The Run Mastery Playbook

Out in December.

Join the waiting list and get 25% off on release day. Not binding, you just get an email with your code when the book is out.