Running Guides
Train smarter with the science
Clear, practical answers to the questions runners actually ask, from your first 5K to your first ultra.
Beginner8 min read
How to train for your first 5K: a couch to 5K guide
A complete beginner's guide to running your first 5K. How long it takes, the run/walk method, a week-by-week plan, pacing, and the mistakes to avoid.
Science9 min read
What VO2max tells you about your race times
VO2max explained for runners: what it measures, typical ranges, how watches estimate it, how it predicts race times, and how to improve it.
Training8 min read
How heart-rate zone training works
A practical guide to heart-rate zones for runners: the 5 zones explained, how to find your max heart rate, the 80/20 rule, and how to use them.
Training10 min read
5K to ultramarathon: how training changes by race distance
How running training differs from 5K to 10K, half marathon, marathon, and ultramarathon: plan length, weekly volume, long runs, key workouts, and fueling.