00 Blog
Notes fromthe road.
Training thinking, race-day strategy, and straight answers about running tech.
Today's focus Thursday 16 July
How long does it take to run a 5K from scratch?
Around eight weeks for most healthy beginners, training three times a week with run/walk intervals that gradually tip toward running.
Read the 8-week plan →
Racing
How to choose a goal race time you can actually hit
Set realistic race goals by assessing fitness, using past performance data, and building in a safety margin. Learn the formula for achievable targets.
· 6 min
Racing
How to recover after a marathon
Marathon recovery takes 2–4 weeks. Rest actively, fuel properly, and monitor soreness to return to training safely.
· 5 min
Racing
Parkrun strategy: how to run a faster 5K
Learn proven tactics to improve your parkrun 5K time: pacing, training focus, race-day logistics and mental approach for consistent gains.
· 6 min
Racing
How to handle race-day nerves and start calm
Manage race-day anxiety with practical breathing, routine and mindset tactics. Start your race composed and ready to perform.
· 5 min
Racing
Carb loading for a marathon: what the science says
Learn how carb loading works, when to do it, and whether it actually improves marathon performance based on current research.
· 6 min
Racing
How to pace a 5K for a personal best
Master 5K pacing strategy: find your goal pace, practise even splits, and learn when to push harder for a personal best.
· 5 min
Racing
Race-day nutrition: what to eat before and during
Fuel your race properly. Eat familiar carbs 2–3 hours pre-race, then take on easy gels or sports drink during to maintain energy and pace.
· 5 min
Racing
How to taper for a race without losing fitness
Taper 7–10 days before race day, cut volume by 40–60% while maintaining intensity. This preserves aerobic fitness and sharpens performance.
· 5 min
Racing
Half marathon training: how long does it take?
Most runners need 12–16 weeks to train for a half marathon. Timescale depends on your current fitness and race goals.
· 5 min
Training
How to train for your first 10K
Build a practical 8–12 week 10K training plan: easy runs, tempo work, long runs, and recovery. No jargon, just results.
· 7 min
Gear & tech
How to calibrate your Apple Watch for accurate running pace
Calibrate your Apple Watch with a 20-minute outdoor run in an open area with Precise Location on. Exact steps, the settings that matter, and when to reset calibration.
· 6 min
Training
How many rest days do runners actually need?
Most runners need 1–2 rest days per week, depending on training volume, intensity and experience. Find out what suits your schedule.
· 5 min
Training
How to avoid overtraining when following a running plan
Overtraining happens when a plan's demands consistently outpace your recovery. The warning signs, why following a plan doesn't automatically protect you, and how to build recovery in.
· 5 min
Coaching
Is a cheap AI running coach subscription worth it?
Price alone doesn't tell you whether an AI running coach is worth paying for. What actually determines value, the questions to ask before subscribing, and when free is genuinely enough.
· 5 min
Training
How to get back into running after time off
Return to running safely after a break. Start with walk-run sessions, ease back gradually, and listen to your body to prevent injury.
· 5 min
Training
Strength training for runners: the essential moves
The key strength exercises runners need: glute work, core stability, single-leg control and upper-body resilience to build power and prevent injury.
· 7 min
Gear & tech
The best marathon training app that syncs with Garmin
The best marathon app for Garmin users does two-way sync — pushes each workout to your watch and reads the run back to adjust the plan. Here's what to look for.
· 6 min
Training
How to increase running endurance without getting injured
Build endurance safely with the 10% rule, strength work, and recovery. Avoid common overuse injuries while boosting your aerobic fitness.
· 6 min
Gear & tech
RunV vs Strava: do you need both, or just one?
Strava tracks and motivates; RunV plans and adapts. What each app actually does, where they overlap, and why many runners run both — with Strava sync built into RunV.
· 6 min
Coaching
How AI running coaches adapt to missed workouts
An AI running coach reads your recent training, sees a missed session, and re-ramps the weeks ahead so you don't lose the goal. Here's how that adaptation works.
· 6 min
Training
Interval training for runners: a simple starting point
Learn how to start interval training as a runner. Master the basics of speed work with simple, practical sessions.
· 6 min
Training
Easy runs explained: how slow is slow enough?
Easy runs should feel conversational—typically 60–70% max heart rate or a pace where you can chat. Here's how to get it right.
· 5 min
Racing
Sub-4 marathon training plan: a 16-week approach
A sub-4 marathon means holding about 5:41/km (9:09/mile) for 26.2 miles. Here's the 16-week structure, the weekly mileage, and the key sessions that get you there.
· 7 min
Training
How to build your weekly long run safely
Build your long run safely with progressive increases, proper pacing and recovery. A guide to sustainable distance gains.
· 5 min
Coaching
Running apps with live audio coaching during your run
Live audio coaching gives you real-time pace and effort prompts in your ears mid-run — not just a post-run summary. Here's what it does and why it changes sessions.
· 5 min
Training
What is a tempo run and how do you do one?
Tempo runs build lactate threshold and mental toughness. Learn the pace, structure, and how to incorporate them into your training plan.
· 5 min
Training
How many miles a week should you run to train for a marathon?
Most runners build to 40–55 miles per week for marathon training. Find the right weekly volume for your fitness level and race goals.
· 6 min
Gear & tech
The best running app if you use both Apple Watch and Garmin
If you switch between an Apple Watch and a Garmin, you need an app that syncs with both and keeps one continuous plan. Here's what makes multi-device training work.
· 5 min
Racing
A flexible half marathon plan for a busy schedule
You can train for a half marathon on three runs a week around a busy life — if the plan flexes when you miss a session. Here's how a flexible half plan works.
· 6 min
Coaching
What to do when you miss two weeks of marathon training
Missing two weeks of marathon training isn't fatal — don't cram to catch up. Re-ramp gradually, protect the long run, and reset the goal if needed. Here's how.
· 6 min
Gear & tech
The running app that adjusts your plan from heart-rate data
A heart-rate-aware app uses your HR to set easy-run ceilings, gauge recovery and flag fatigue — then adjusts the plan. Here's what HR-driven coaching actually does.
· 6 min
Training
An adaptive 10K training plan that updates from your runs
An adaptive 10K plan reads each run and updates the next — pushing when you're strong, easing when you're tired. Here's the 8-week shape and how adaptation works.
· 6 min
Coaching
Running apps with real coaching methodology behind them
The best running apps encode real coaching methodology — periodisation, load management, easy/hard balance — not random workouts. Here's how to tell them apart.
· 6 min
Gear & tech
The app that predicts your marathon finish time from training
A good app predicts your marathon time from your actual training — long runs, tempo paces, load — and updates it weekly. Here's how finish-time prediction works.
· 5 min
Coaching
Is a paid running coach app better than a free training plan?
A free plan is fine if your schedule is predictable and you know your paces. A paid coach app earns its keep by adapting when life disrupts training. Here's the honest trade-off.
· 6 min
Coaching
AI running coach vs a static training plan: which actually works?
A static plan is a fixed schedule; an AI running coach adapts that schedule to your real training. Here's the difference, why rigid plans break, and how to choose.
· 6 min
Training
Couch to 5K: a realistic 8-week plan for absolute beginners
Go from no running to a continuous 5K in about 8 weeks with three runs a week using run/walk intervals. A realistic plan plus the mistakes that derail beginners.
· 7 min
Racing
How to run a negative split: pacing that holds up on race day
A negative split means running the second half faster than the first — the most reliable route to a strong finish. How to pace it in training and on race day.
· 6 min
Gear & tech
Pace, heart rate, cadence: which running metrics actually matter?
Most runners track too much and act on too little. What pace, heart rate, cadence and training load each tell you — and what to safely ignore.
· 5 min
New training & racing guides published regularly.
