Education
The running guide.
Short, practical explanations of the concepts behind the rotation. Read one before your next run – each takes a few minutes and answers the question directly.
Running basics
Running, explained
How training actually works: effort, pacing and the sessions that make up a normal week.
Running basics · 4 min
Easy pace explained
Easy pace is the pace at which you can hold a conversation – and it should make up most of your running.
Read →Running basics · 4 min
What is Zone 2?
Zone 2 is the effort range where you are working, but still able to hold a conversation – the engine room of endurance training.
Read →Running basics · 4 min
What is a tempo run?
A tempo run is a sustained, comfortably hard effort – the bridge between easy running and race pace.
Read →Running basics · 4 min
What is a long run?
The long run is your weekly endurance anchor: slower than you think, longer than the rest, and the session most marathon training is built around.
Read →Running basics · 3 min
What is a recovery run?
A recovery run is deliberately slow running that helps you absorb hard training – or it is a rest day. Both are valid.
Read →Running basics · 4 min
How often should a beginner run?
Three runs a week is a better starting point than five, and consistency matters far more than pace or distance.
Read →Race preparation
Getting to the start line
What changes when there is a start line: timelines, pacing, fueling and race-day decisions.
Race preparation · 5 min
Your first 5K
A first 5K needs consistency more than speed work – six to eight weeks of regular running is enough for most beginners.
Read →Race preparation · 6 min
Your first half marathon
Twelve to sixteen weeks of consistent running, with a long run built to about 18 km (11 mi), is the standard path to a first half marathon.
Read →Race preparation · 4 min
Training shoes vs race shoes
Trainers are built to absorb daily miles; race shoes are built to make one specific pace feel easier. Most runners benefit from both.
Read →Injury prevention
Staying in one piece
Load management and recovery, explained as training principles rather than medical advice.
Injury prevention · 4 min
Gradual load progression
Most running injuries come from doing more than your tissues are ready for – progression is a skill you can practise.
Read →Injury prevention · 3 min
Warning signs that need a professional
Pain that persists, worsens, or changes how you run is a signal to get assessed – earlier is almost always easier to manage.
Read →Injury prevention · 4 min
Recovery, sleep and strength
Adaptation happens between runs – sleep, easy days and a little strength work do more for durability than any shoe.
Read →