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.
7 min readMake sense of your running week
Running sessions, explained
Know what each run is for, how it should feel and when it belongs in your week.
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Everyday runs
The repeatable running that makes a week feel manageable.
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.
8 min readRecovery 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.
7 min readRun–walk training: a proper running strategy, not a consolation prize
Build manageable running exposure or rehearse a sustainable event strategy using planned walking breaks.
7 min readSteady 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.
7 min readSpeed and race practice
Purposeful quicker running, with room to recover.
Cruise intervals: threshold training with a little breathing room
Accumulate controlled threshold-style work in manageable blocks separated by brief easy recoveries.
7 min readFartlek training: a little speed play for your running week
Introduce varied pace, practise effort judgement and add playful structure without needing a track.
7 min readHill repeats: making friends with the uphill bits
Practise controlled uphill running and add a terrain-specific higher-effort stimulus.
7 min readInterval training: faster running, sensible recoveries and no need to sprint
Practise repeated higher-intensity running with recoveries that make the planned work manageable.
7 min readProgression runs: starting gently and finishing with purpose
Practise changing effort gradually and finishing a planned run under control.
7 min readRace-pace training: practising your event without racing every workout
Rehearse a realistic event effort, pacing decisions and race-day routines.
7 min readSprint 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.
7 min readStrides: a small dose of quicker running, not a secret sprint workout
Practise smooth acceleration and relaxed quicker running in very short, low-volume bouts.
7 min readTempo and threshold runs: comfortably hard, without the mystery
Develop controlled sustained effort relevant to endurance performance, without turning every session into a race.
7 min readTime trials and practice races: useful feedback without a weekly judgement day
Assess current performance or rehearse event decisions without confusing testing with everyday training.
8 min readTerrain and settings
Adapt the run to the surface and setting.
Trail and downhill running: training for the ground beneath your feet
Develop familiarity with uneven ground, climbing decisions and controlled descending.
7 min readTreadmill running: an indoor setting, a proper workout and no magic incline
Complete a planned running session indoors with controllable speed and gradient.
7 min readSupporting your running
Strength, preparation and alternatives to another run.
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.
8 min readPlyometric 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.
7 min readStrength training for runners: useful work that does not need to take over your life
Build strength that supports running performance and everyday physical capability.
7 min readWarm-ups and cool-downs: useful bookends, without the recovery myths
Prepare for the planned activity and finish in a comfortable, orderly way.
7 min readTraining approaches
Make sense of the wider training pattern.
Base-building: making running fit before making it harder
Create a repeatable foundation of manageable running before adding more event-specific demands.
8 min readPolarised, 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.
7 min readRest 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.
8 min readTapering: doing less so you can bring more to race day
Reduce accumulated training demand before an event while retaining suitable familiar activity.
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Find your pace
Plan a run. Set a goal. Make the numbers simple.