Training guides
Science-backed advice for endurance athletes of all levels. No jargon, no fluff — just practical guidance grounded in research.
Running After 50: Age-Aware Training That Actually Works
A science-backed guide to running safely and effectively after 50. Learn how recovery changes with age, why most apps get it wrong, and how to train smarter — not just easier.
Returning to Running After a Break: A No-Guilt Guide
Getting back into running after months or years away? Here's how to rebuild safely without injury, guilt, or the overwhelming complexity of most training apps.
Training Across Sports Without a Triathlon Plan
You run, bike, and hike — but you're not a triathlete. Here's how to balance multiple sports intelligently when no app was built for you.
Age-Aware Recovery: Why One-Size Training Plans Fail After 40
Your body recovers differently at 40, 50, and 60. Most training apps ignore this entirely. Here's the science of age-adjusted recovery and what to do about it.
Training With a Messy Schedule: When Life Doesn't Follow a Plan
Kids, work travel, bad sleep, social obligations — real life is chaotic. Here's how to train consistently when your schedule never cooperates.
Why Your Weekend Hike Is Real Training (And Your App Should Know It)
Hiking with elevation gain is a serious training stimulus. Here's the physiology behind it and why your training plan should factor it in.
Half Marathon Training on Limited Time: A Realistic Plan
Training for a half marathon with 3-4 days per week? Here's how to make every session count when your schedule doesn't allow 6-day training weeks.
Running Plan for Beginners Over 40: Start Safe, Build Steady
Starting to run after 40? Here's a science-backed approach to building a running habit safely — with age-appropriate progression, recovery, and no guilt about walking.
Running at 60 and Beyond: What Changes and What Doesn't
Running after 60 is not only possible — it's one of the most effective things you can do for longevity. Here's what the science says about training in your 60s and 70s.
Walk-to-Run: A Progression That Actually Works
Most walk-to-run programs fail because they progress too fast. Here's a 12-week method designed for adult bodies — with the science behind every step.
10K Training on Limited Time: Every Session Earns Its Spot
Training for a 10K with limited weekly hours? Here's how to structure 3 focused sessions to build real race fitness — without spending 6 days on the roads.
Marathon Training With a Job and a Life
Can you train for a marathon on 4 days per week? Yes — if you're strategic about it. Here's a realistic framework for marathon training when you have serious commitments outside running.
How to Start Exercising Again (Without Overdoing It)
Coming back to exercise after months or years away? Here's how to start without injury, overwhelm, or the guilt spiral that makes most people quit in week two.
Polarized Training: Why 80/20 Works for Everyone
Polarized training — 80% easy, 20% hard — consistently outperforms moderate-intensity training in research. Here's the science behind it and how to apply it when you have limited time.
Heart Rate Zones by Age: What Your Watch Gets Wrong
The 220-minus-age formula has a standard deviation of 10-12 beats per minute. Your watch is probably giving you wrong training zones — and the error gets worse as you get older.
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