Science-based guides on training zones, aerobic development, and the principles that separate real progress from spinning wheels. The guides are the open knowledge layer of Run Mastery.
31 guides + 3 calculators
Interactive Test
Is your training built on structure, or ego? Ten questions on easy runs, recovery, and the habits where ego hides. Three result types, each with practical takeaways.
Take the testThe Method
The full Run Mastery method in one place. Five steps that build your fitness in the right order: zones, base, threshold, VO2Max, then test. Includes an interactive step explorer, a long-run finder, and a Cooper test calculator.
Read guideTraining Zones
The 5-zone model explained. What each zone does physiologically, how to calculate yours, and how different zone systems compare. Includes an interactive calculator.
Read guideZone Training
The foundation of endurance. What Zone 2 actually is, why it drives aerobic adaptation, and how to find your exact range with the interactive calculator.
Read guideBase Training
The foundation every running performance is built on. What the aerobic base is, why it sets your ceiling, and how to build it with consistent 80/20 volume. Includes an interactive volume planner.
Read guideTraining Volume
The weekly volume typically behind every goal time for 5K, 10K, half marathon and marathon, shown as a range. Includes a reverse calculator: enter your volume, see what it supports.
Read guidePerformance Nutrition
What the research actually shows about broccoli sprout extract, lactate, and recovery, when to take a shot, and a cautious calculator for your own potential range.
Read guideEasy Training
How easy runs should actually feel. Learn the heart-rate range, talk test, pacing rules, and why most runners run their easy days too hard.
Read guideBase Training
The most important session of your week. How long it should be, why you should run it slower than you think, and how it fits into a structured training week.
Read guideAerobic Ceiling
Your aerobic ceiling explained. What VO2max is, why it is step 4 and not step 1, and how to actually improve it. Includes a calculator that estimates yours and ranks it by age and sex.
Read guideRace Training
The 10K rewards aerobic base and threshold in equal measure. How to train the three systems behind it, plus an interactive pace ladder that turns your goal time into daily training paces.
Read guideRace Training
The first distance where the long run runs the show. How to build the base, grow the long run, sharpen threshold, pace and fuel the race, plus a sample training week and a pace ladder calculator.
Read guideDistance Transition
Why 10K speed does not transfer directly, why pace-based predictions overestimate an underdeveloped aerobic base, and a calculator that gives you a real time range, not just one number.
Read guidePerformance Benchmarks
Typical 10K finish times by age and sex, why the gap grows the way it does, and how much of it training can offset. Includes an interactive comparison calculator.
Read guideTraining Sessions
22 structured sessions across VO2Max, track, threshold, and fartlek. Each with structure, zone, effect, and who it is best for.
Read guideRunning Economy
The most underused tool in distance running. What a stride is, why it improves running economy, and exactly how to add 8 minutes a week that pays off for months.
Read guideRunning Form
Steps per minute explained, why the 180 rule is a myth, and how to raise yours safely. Includes a target calculator and a built-in metronome.
Read guideStrength for Runners
The secret strength weapon for runners. 5 exercises that build the posterior chain, hip, and core strength running alone does not, with no extra mileage needed.
Read guideTraining Structure
How to distribute effort across seven days. The 80/20 rule applied to your schedule, with an interactive weekly planner and sequencing rules.
Read guideMarathon Majors
All seven World Marathon Majors explained: what the six-star and seven-star medals mean, and which course to target first.
Read guideMarathon Majors
The newest of the original six majors. Course profile, history, records, and how to train for the hardest lottery in the sport.
Read guideMarathon Majors
The world's oldest annual marathon. Course profile, history, records, and how to train for the Newton Hills and Heartbreak Hill.
Read guideMarathon Majors
One of the flattest, fastest majors. Course profile, history, records, and how to train for a PB-friendly course.
Read guideMarathon Majors
The newest World Marathon Major. Course profile, history, records, and how to train for the Harbour Bridge and Oxford Street.
Read guideMarathon Majors
The course that has produced more world records than any other. Course profile, history, records, and how to train for it.
Read guideMarathon Majors
One of the flattest, fastest majors in North America. Course profile, history, records, and how to train for it.
Read guideMarathon Majors
Five boroughs, five bridges, the world's largest marathon. Course profile, history, records, and how to train for it.
Read guideAthlete Profile
Europe's fastest long-distance runner, European records over 5,000m and the half marathon, and the training philosophy behind it, straight from his own book.
Read guideBook Review
What's actually inside Andreas Almgren's Run Faster: the philosophy, who it's for, and where to get it, 10% off through Run Mastery.
Read guideTerrain / Training
Effort over pace. How to climb with control, descend with skill, and use an interactive gradient explorer to read any hill before you run it.
Read guideCalculator
Find your exact heart rate zones using the Karvonen formula. Enter your age and resting heart rate and get your personal Zone 1–5 ranges instantly.
Open calculatorCalculator
Convert between min/km, min/mile, and km/h. See projected finish times for 5K, 10K, half marathon, and marathon from any pace.
Open calculatorNews
Tigst Assefa runs a 2:11:04 course record and Guye Adola wins in 2:02:50. Full top 10 for both races, how the day unfolded, and what a recreational runner can take from it.
Read the reportNews
Andreas Almgren wins the world half marathon title in Copenhagen in a 58:06 European record. Full results, his 2026 season, every personal best, and why New York is next.
Read the story