The old 10% rule—“increase mileage by no more than 10% per week”—is outdated and overly simplistic. Mileage progression should be based on fatigue, experience, recovery, and training intensity—not a fixed percentage. A better method: increase your long run OR your weekly mileage, but not both simultaneously. Alternate buildup weeks with “steady” weeks, and add cutback…
If you’ve ever wondered why elite runners spend most of their time running slow, the answer is simple: Zone 2 training builds the aerobic engine you rely on for every distance—from the mile to the marathon. But despite how important it is, Zone 2 is one of the most misunderstood concepts in running. What Is…
A great running week isn’t built on random mileage—it’s built on purpose. Whether you run three days per week or every day, the key is understanding the four run types that form the backbone of smart training: easy runs, long runs, tempo runs, and speed sessions. Easy runs make up most of your training and…