Training blog

New posts regularly, with more around the big race seasons. Every post is grounded in published sports science.

Short, honest notes on training for a 5K, 10K, half marathon, or marathon — the same principles the free plan builder uses, explained one idea at a time. For the full evidence and citations, see Methodology & research; for quick answers, the Guides.

• June 16, 2026 The 10% rule is a ceiling, not a law: smarter mileage progression

  Never add more than 10% a week? It's a handy guardrail, not a hard law. How to build mileage in a way that actually keeps you running — gradual increases, cutback weeks, and listening to your legs.

• June 16, 2026 How to read your easy pace (and why it should feel too slow)

  Most runners run their easy days too hard. How to find a genuinely easy pace — the conversational effort that builds your aerobic base — and why slower is exactly the point.

• June 16, 2026 Consistency beats intensity: why the easy weeks build your race

  The miles that feel too slow to matter are the ones doing the most work. Why an aerobic base built on mostly-easy running — week after week — outruns a handful of heroic hard sessions.

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