5k To 10k Training Plan: Complete Guide For A Successful Journey

Congratulations on making the decision to graduate from running a 5k to a 10k! If you’ve just completed your Couch to 5k program and crossed the finish line of your first 5k race, or have run many 5ks and have now mastered the distance, we have all the information you need to jump to the … Read more

Kenyan Hills: Your New Favorite Speed Workout

Hill workouts should have a place in most runners’ training programs as their importance to performance cannot be underestimated. Most of us have heard of traditional hill workouts, but what about Kenyan Hills? The increase in specific leg strength that hills develop will make an athlete more efficient as their running economy improves. Research suggests … Read more

Mile Repeats Workout Guide + 6 Pro Tips

Mile repeats are one of the most versatile and effective workouts for runners. Indeed, part of the magic of mile repeats is the fact that runners racing nearly any distance can benefit from this solid workout session.  By manipulating the number of reps, intensity, recovery intervals, and the terrain, runners can use mile repeats to … Read more

The Ultimate Guide To Cross Training For Runners

Cross training for runners is an essential part of a sustainable, healthy, strong, and injury-free running journey. By mixing up your training plan with other activities – be it strength training, yoga, or swimming – cross training is important for helping you level up your running and hit new PRs. But when done incorrectly, cross … Read more

Fartlek Run Training: How To + 8 Fartlek Variations!

Have your runs become routine and maybe a little boring? Do you find yourself settling into the same pace for every run and zoning out as you cover the miles? If so, maybe it’s time to add fartleks to your routine and consider experimenting with this type of run for a literal change of pace … Read more

How To Run 10k In 40 Minutes + Training Plan

The 10k distance is perhaps the most popular distance for a wide range of people involved in running. Many newbies to the sport see the distance as a natural stepping-stone to completing their first half marathon. Triathletes enjoy racing 10k races to give help them gauge their potential form in an Olympic distance race, and … Read more

Tempo Runs: What Is A Tempo Run, How To Do Them

Tempo runs are one of those running workouts which every runner should really be doing; they’re a moderate-to-hard intensity training run, designed to make you a faster and stronger runner. They’re a staple of established endurance athletes across the globe. In this article, we’re going to get into: What are tempo runs, how to run … Read more

Running 6 Miles a Day: Make a Daily 10k Your Best Routine Yet

Running 6 miles a day – or running 10k a day – is a unique and ambitious endeavor. It takes a high level of emotional dedication as well as a hefty time commitment.  It also requires a base level of fitness to make sure you’re up for the task.  There are some envy-worthy benefits of … Read more

The Game-changing Magic of Hill Running + 8 Hill Run Workouts

The effectiveness of hill running cannot be underestimated – if you’re looking for one workout that makes you faster, stronger, and go further, run hills. Hill runs were a staple for British athlete Sebastian Coe, who built up strength in his formative years by using a variety of hills in the streets of his hometown … Read more

Running Strides Guide: Benefits + How To Run Strides

You’ve probably heard other runners or coaches talking about running strides as a training exercise, but surprisingly striding is a largely overlooked and at times misunderstood element of many runner’s training schedules. In addition, most people like to run those extra few miles or kilometres in training as they focus on a weekly distance target. … Read more

How To Perform Hill Sprints: Every Runner’s Secret Weapon

Running hill sprints is like strapping a stick of dynamite to a regular speed workout – not only are you doing sprint intervals, but you’re combining that with hill work. It’s a totally different training workout for most of us distance runners. While we are typically accustomed to steady-state, low-to-mid exertion level running, hill sprints … Read more