Training & Plans
Strength training for runners: 20 minutes, twice a week
You do not need an hour in a gym. Six movements, twice a week, twenty minutes. Here is the minimum that actually reduces injury risk and makes running feel easier.
How to start running again after a long break
The trap when coming back is that your lungs recover faster than your legs. Here is how far back to start, and a four-week plan to get moving again without a fortnight off in week three.
Easy pace: why most of your running should feel too slow
If every run feels moderately hard, you are training in the least useful place there is. Here is what easy pace means and how to find yours without a lab.
How to plan your race calendar for the year
Two goal races a year, the rest as training. How to space events so you actually arrive at them fit, and why signing up for everything is the fastest route to a flat season.
Couch to 5K for women: an 8-week plan that fits a real week
Three runs a week, walk breaks you are supposed to take, and a plan that survives the week you miss two sessions. Here is the eight-week version, plus what to do when life gets in the way.