Science-based guides on training zones, aerobic development, and the principles that separate real progress from spinning wheels.
10 guides + 2 calculators
Training 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 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 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 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 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 calculatorMy Plan
Guides explain the mechanism. A personalised coaching block puts it into a structured system built around your physiology, schedule, and goals.
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