Training guides & running sessions

Everyday runs

Training7 min read

Run–walk training: a proper running strategy, not a consolation prize

Build manageable running exposure or rehearse a sustainable event strategy using planned walking breaks.

Training7 min read

Steady runs: the useful middle gear—and how not to live there

Practise controlled sustained running above easy effort, when a programme has a reason for it.

Training8 min read

Long runs: building endurance without turning Sunday into a survival test

Practise spending longer on your feet and prepare for the practical demands of longer events.

Training7 min read

Recovery runs: when a gentle jog helps—and when rest is better

Keep a familiar running rhythm on a low-demand day without adding another substantial training challenge.

Training7 min read

Easy runs: the everyday miles that deserve more credit

Build a repeatable running habit and aerobic training volume without making every outing a demanding workout.

Speed and race practice

Training8 min read

Time trials and practice races: useful feedback without a weekly judgement day

Assess current performance or rehearse event decisions without confusing testing with everyday training.

Training7 min read

Race-pace training: practising your event without racing every workout

Rehearse a realistic event effort, pacing decisions and race-day routines.

Training7 min read

Progression runs: starting gently and finishing with purpose

Practise changing effort gradually and finishing a planned run under control.

Training7 min read

Sprint training for distance runners: quick feet, full recovery, careful choices

Develop or maintain speed-oriented qualities through brief high-quality efforts, rather than prolonged breathlessness.

Training7 min read

Strides: a small dose of quicker running, not a secret sprint workout

Practise smooth acceleration and relaxed quicker running in very short, low-volume bouts.

Training7 min read

Hill repeats: making friends with the uphill bits

Practise controlled uphill running and add a terrain-specific higher-effort stimulus.

Training7 min read

Fartlek training: a little speed play for your running week

Introduce varied pace, practise effort judgement and add playful structure without needing a track.

Training7 min read

Interval training: faster running, sensible recoveries and no need to sprint

Practise repeated higher-intensity running with recoveries that make the planned work manageable.

Training7 min read

Cruise intervals: threshold training with a little breathing room

Accumulate controlled threshold-style work in manageable blocks separated by brief easy recoveries.

Training7 min read

Tempo and threshold runs: comfortably hard, without the mystery

Develop controlled sustained effort relevant to endurance performance, without turning every session into a race.

Terrain and settings

Training7 min read

Treadmill running: an indoor setting, a proper workout and no magic incline

Complete a planned running session indoors with controllable speed and gradient.

Training7 min read

Trail and downhill running: training for the ground beneath your feet

Develop familiarity with uneven ground, climbing decisions and controlled descending.

Supporting your running

Training7 min read

Warm-ups and cool-downs: useful bookends, without the recovery myths

Prepare for the planned activity and finish in a comfortable, orderly way.

Training8 min read

Cross-training for runners: keeping the purpose, changing the movement

Add variety or substitute some running with another form of exercise while managing the overall workload.

Training7 min read

Plyometric training: small jumps, careful landings and no need for a giant box

Introduce controlled jumping and hopping as a possible complement to running and strength work.

Training7 min read

Strength training for runners: useful work that does not need to take over your life

Build strength that supports running performance and everyday physical capability.

Training approaches

Training8 min read

Rest days and cutback weeks: the parts of training that do not need a GPS trace

Make room for recovery, changing circumstances and a sustainable relationship with training.

Training7 min read

Tapering: doing less so you can bring more to race day

Reduce accumulated training demand before an event while retaining suitable familiar activity.

Training7 min read

Polarised, pyramidal and 80/20 training: sorting the week, not worshipping a percentage

Understand how easy, moderate and harder work are distributed across a training period.

Training8 min read

Base-building: making running fit before making it harder

Create a repeatable foundation of manageable running before adding more event-specific demands.