Training, coaching & performance
Running articles and guides for runners who pilot their own training.
Sub-2 hour marathon: what Sabastian Sawe's record changes for running
1:59:30. Sabastian Sawe became the first man to run a marathon under 2 hours in an official race. Analysis of the record, the super-shoes, the negative split, and 3 lessons for your training.
TrainingCore training for runners: useful, overrated, or done wrong?
Why the upper body matters when you run, what core training really works on, why static planks plateau, and how to fit 5 useful minutes after every easy run.
TrainingShould you track everything in your training? Where data helps (and where it traps you)
RPE, heart rate, HRV, training load: which data actually helps, why most of it is noise, and how to combine data and feel to progress without becoming a slave to your watch.
TrainingZone 2, thresholds, data: should you train like a pro when you're an amateur?
Zone 2, lactate thresholds, polarised, RPE, data: what pros actually do, why a lab test makes no sense for an amateur, and how to think in three session intents instead of seven zones.
TrailTrail running uphill and downhill: the technique that protects your legs
The 15-degree rule, trekking poles, eccentric contractions, terrain reading: how to climb and descend in trail running properly, without blowing your legs on an ultra.
TrailShock weekend: training for an ultra-trail without 5 hours a day
The Guillaume Millet shock weekend method: a pragmatic way to prepare for an ultra-trail (UTMB, 100-miler) when you have 7 to 8 hours of training per week. Principle, duration, placement, recovery.
TrainingCentral fatigue in running: why your brain slows you down (long before your muscles)
Central vs peripheral fatigue, the flush model, sleep banking, mental preparation: what neurophysiology research changes for the way you prepare a race.
What we cover
Six topic areas, all built on training science and on what runners who pilot their own programmes actually need to know.
Marathon training
Long-run pacing, taper, fueling, race-day strategy. From your first marathon to a sub-3h goal.
Heart rate and zones
Why 220 minus age is rough, the Karvonen method, what your resting HR really tells you about progression.
Intervals and threshold work
Structure, paces, recovery, the 80/20 rule (and why it is shaky). VO2max sessions without overtraining.
Injury prevention
Mechanical debt, load management, return-to-running plans, the signals you should not ignore.
Trail and ultra
Climb and descent technique, weekend-shock method to prepare an ultra without 5h/day, why ultra-trailers race the marathon.
Self-coaching and data
When to track and when to listen. RPE vs HR vs HRV. The Norwegian method, what it really is and what to keep.
Our editorial line
We write for runners who already train and want to improve, not for absolute beginners (we'll cover that too) and not for elite athletes (most material out there does that already). The goal is to help self-coached runners make better decisions: what to do, when to back off, what the data is really telling you. We cite the science when it helps, and we name the trade-offs when it gets murky.
Every article is built around a concrete question or decision. No filler, no listicles for the sake of it. If you can read the post and walk away with a sharper view of your own training, we did our job.