Running 5k Every Day: Benefits, Drawbacks + What To Expect

Getting into a consistent workout routine can be a challenge. If you’re not naturally drawn to exercise or find yourself lacking motivation, time, or energy, imagining yourself doing any sort of exercise every day may seem daunting, if even feasible. However, many times, people find that once they get started with a type of physical … Read more

How To Run 5k In 17 Minutes: Guide + Training Plan

The 5k is one of the most popular race distances, common in road races, trail races, track races, cross country races, and parkruns alike.  Many runners spend some time improving their 5k time when they first start running but then may dabble with longer distances, potentially sticking more with 10ks, half-marathons, and marathons. Or, they … 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

How Long Is a 5k in Miles? 5k Training Guide

You’ve seen posters all over the place boasting fun 5k races. The Jingle Bell 5k, The Turkey Trot, Rock n’ Roll 5k, MLK5k, the selection is limitless. They are everywhere, and they look like so much fun. I’m telling you they are; they really are so much fun.  After seeing all of these flashy advertisements, … Read more

8 Practical Tips For Your Couch To 5k Journey

So you’ve decided to join us; welcome to the runners’ club! Congratulations on deciding to run your first 5k and wanting to soak up all the tips and tricks beforehand to have the best possible experience. The Couch to 5k journey is an amazing adventure that will fill you with excitement and emotion as you … Read more

Top 7 Couch to 5k Mistakes to Avoid 

The Couch to 5k training plan is a running schedule for beginner runners to train them to run a 5k (or 3.1 miles) after a month or two. It is a wonderful plan to help people get hooked on the healthy habit of running—and has done so effectively for years.  However, there are a bunch … 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