Guides
Training
The questions that come up mid-block: how long the long run should be, what cadence does, when to push and when not to.
All pages
- Running cadence180 steps per minute is an average of elite racers, not a target. What cadence does, how to measure yours, and when to change it.2 min read
- How far is a 5K?A 5K is 5 kilometres — 3.107 miles, 12.5 laps of a track. Plus how long it takes most runners, by age and experience.4 min read
- How long is a marathon?A marathon is 42.195 km — 26 miles 385 yards. Plus what that distance costs in training time, and why it is that exact number.5 min read
- How to run fasterFour different things make runners faster and only one of them is probably your limiter. How to work out which, what to do about it, and how long it takes.7 min read
- How to start running againYour lungs come back faster than your tendons, which is exactly why comebacks fail. How to rebuild without getting hurt.5 min read
- The long runHow far your long run should be, how slow to run it, when to add quality — and the part every plan skips: what to do with it after you miss a week.7 min read
- StridesStrides are 15–20 second accelerations that sharpen your turnover without costing you a recovery day. When and how to run them.5 min read