What we know, what we don’t, and what it changes for you.
Running advice gets repeated far more often than it gets checked. These guides sort what the research supports from what everyone simply says — with the sources, so you can go and look.
Training
How training works, why people stop improving, and what to eat and drink around it.
Training
Easy running: why most of your training should feel slow
Nearly every serious runner trains slowly most of the time. The reason is good. The slogans around it are not.
Read
Training
Why runners stop improving — and what actually works
Most runners who have stalled are not lazy and not overtrained. They are repeating a week that stopped asking anything of them a long time ago.
Read
Training
Eating and drinking: what’s proven, what isn’t
This is where confident advice most often runs ahead of the evidence. Some of it is well tested. Some is opinion wearing a number. And one common habit can kill you.
Read
Races and distances
What each distance asks of you, on the road and on the trail, and when to start.
Races and distances
10K, half, marathon: what each one really asks
They are all running. They are not the same event. What limits you, how long you need, and how the race falls apart — all three change with the distance.
Read
Races and distances
Trail distances: what changes off the road
Distance stops being the useful number. What decides a trail race is how long you are out, how much you climb, and how much the descents have wrecked your legs by the end.
Read
Races and distances
The big marathons: what each one actually demands
A marathon is 42.195 km everywhere. What changes is the profile, the crowd, the weather you are likely to get — and so what your training should emphasise.
Read
Races and distances
When to start preparing your race
Most plans fail before the first session, because the block started too late and everything had to be squeezed. Counting back from the date is the dullest and most useful thing you will do.
Read
Where this comes from
These guides come from the same library our plans are built on: the published research, read in full, with what it shows and what it does not kept apart. If a figure has no source we can check, it is not here.
Your race is on the calendar. Your plan should be too.
Build my plan
Secure payment with Stripe. Then allow about 30 minutes for your profile, in several sittings if you like.