The Training Hub

All our strength training and cross training guides and workouts, by expert coaches, in one place.

Our Top Workout Guides:

Train 1

The Ultimate Full Body Workout: Try These 7 Total Body Exercises

Train 2

The Ultimate Upper Chest Workout: 4 Exercises For Strength + Definition

Train 3

The Ultimate Ab Workouts For Men: The 8 Best Exercises For Sculpted Abs

Train 4

Ultimate Dumbbell Workouts: 11 Exercises For Strength Gains

Train 5

8 Great Mobility Exercises For A Complete Mobility Training Workout

Train 6

The Best Leg Exercises And Workouts To Build Strength + Power 

Train 7

The Ultimate Lower Body Workouts: 8 Exercises For Total Leg Strength 

Train 8

12 Best Bicep Exercises For Growth: Try Out Ultimate Bicep Workout

View All Workout Guides

All The Latest Training Guides

Train 9

How Many Kettlebell Swings Should I Do Based On My Fitness Goals?

Fitness Guides

Train 10

Does Stretching Make You Taller? + 6 Health Benefits Of Stretching

Fitness Guides

Train 11

The 1400 Calorie Meal Plan + Weight Loss Guide

Diets, Weight Loss

Train 12

Take On Our 100 Kettlebell Swings A Day Challenge!

Fitness Guides

Taking on a fitness, mindset, or diet challenge is a fantastic way to have some motivation and structure to help you improve your health and reach your goals. A 100 …

The 1600 Calorie Meal Plan + Weight Loss Guide

The 1500 Calorie Meal Plan + Weight Loss Guide

The 1000 Calorie Diet Guide + 1000 Calories A Day Meal Plan

The Right Portion Sizes For Weight Loss, According To A Nutritionist

How To Do A Heel Raises Exercise + 3 Variations To Try

4 Reasons You Should Consider Taking A Week Off From Working Out

The 800 Calories A Day Diet Guide + 800 Calorie Meal Plan

Latest Strength Training Guides:

Train 13

The Best 6 Core Exercises For Men: Total Ab Workouts For Men Guide

5/3/1 Workout Guide: How To Build Pure Strength

German Volume Training Guide + Your Complete Training Plan

Can You Build Muscle In A Calorie Deficit? How To Burn Fat + Gain Muscle

Building Muscle After 40: 5 Expert Tips To Build Muscle After 40

Building Muscle After 60: How To Add Real Muscle Mass In Your 60s

Building Muscle After 50: How To Add Bulk Reliably And Cheat Aging

What Is Ego Lifting? + 4 Tell-Tale Signs You Are Ego Lifting At The Gym

Does Strength Training Actually Reduce Running Injury Risk?

Latest Weight Loss Guides:

Train 14

The 1400 Calorie Meal Plan + Weight Loss Guide

Train 15

The 1600 Calorie Meal Plan + Weight Loss Guide

Train 16

The 1500 Calorie Meal Plan + Weight Loss Guide

View All Weight Loss Articles

The Latest In-Depth Exercise Guides:

Train 17

How To Do A Hip Thrust + 6 Hip Thrust Variations To Try

The Stomach Vacuum Exercise: Does This Viral Workout Do Much For Your Abs?

41 Awesome Sit-Up Alternatives To Blast Your Core and Build Abs 

How To Do A Deadlift + 6 Deadlift Variations To Strengthen Your Whole Body

How To Do A Crunch, Explained In Detail + 6 Crunch Variations To Try

Lunges Explained In Detail + 6 Variations To Try

8 Tough Burpee Variations To Build Power + Helpful Tips For Beginners

How To Do A Squat, Explained In Detail + 6 Squat Variations To Strengthen Your Lower Body

How To Do A Plank, Explained in Detail + 6 Plank Variations To Try

Latest 30 Day Challenges:

Train 18

100 Squats A Day Challenge: Here’s What To Expect In A Month

Train 19

30 Day Walking Challenge For Beginners

Train 20

30 Day Challenges – 11 Fitness Ideas To Motivate You To Push Your Limits!

View All 30 Day Challenges

The Latest Fitness Guides:

Train 21

Take On Our 100 Kettlebell Swings A Day Challenge!

How Many Kettlebell Swings Should I Do Based On My Fitness Goals?

Does Stretching Make You Taller? + 6 Health Benefits Of Stretching

How To Do A Heel Raises Exercise + 3 Variations To Try

4 Reasons You Should Consider Taking A Week Off From Working Out

The Ultimate Ab Workout: Do These 10 Exercises Daily For Fast, Hard Abs

The Best 6 Core Exercises For Men: Total Ab Workouts For Men Guide

How To Burn 2000 Calories A Day: 9 Practical Tips

The French Contrast Method For Strength Training, Explained

Latest Walking Guides:

Train 22

Walking A 5k: Your Complete 5k Walk Guide  

Train 23

How Much Should I Walk According To My BMI? Step Recommendations

Train 24

How Many Miles Should You Walk In A Day To Reach your Goals?

View All Walking Articles

The Latest Sports Science Articles:

Train 25

Do You Burn More Calories Being Hot Or Cold?

Eustress: Meet The Positive Form Of Stress + How To Harness It

11 Expert Tips On How To Increase HRV (Heart Rate Variability)

Threshold Training Guide For Runners + 4 Workouts To Try!

Slow Twitch Vs Fast Twitch Muscle Fibers: A Complete Explanation

Overactive and Underactive Muscles + How To Correct Them

Does Athletic Greens Work? The Evidence -Or Lack Thereof – For Greens Powders

General Adaptation Syndrome: The Complete Guide

Cardiorespiratory Endurance Explained + 20 Ways To Improve Yours

Latest Obstacle Course Racing Guides:

Train 26

Tough Mudder Vs Spartan Race Compared: 5 Main Differences

Train 27

A Complete List Of The 45+ Spartan Race Obstacles With Descriptions 

How To Train For A Spartan Race 10

How To Train for a Spartan Race: Training Guide + 3 Surefire Workouts

View All Obstacle Course Racing Articles

Latest Heart Rate Training Guide:

Train 28

How To Lower Resting Heart Rate: 7 Practices To Include In Your Routine 

What Is A Typical Athlete Resting Heart Rate?

What Is Heart Rate Variability? HRV Explained

Marathon Heart Rate: What’s A Typical Heart Rate During A Marathon?

Elevated Heart Rate After Exercise? Here’s Why + What To Do About It

What’s A Good Heart Rate Recovery? HRR Explained

What’s A Good Resting Heart Rate? Average Resting HR By Age and Sex

How To Calculate Max Heart Rate: 8 Ways To Measure Your Max HR

Cardiac Drift: What It Is And How It Affects Your Training

Latest Conditions and Ailments Guide:

Train 29

Low Blood Pressure After Exercise: The Possible Causes, Explained

What Is A Muscle Knot? + 10 Ways To Help Relieve The Pain

Why Am I Hungry All The Time? 12 Causes Of Constant Hunger

Muscle Twitching After Workout? 5 Potential Causes + Solutions

Headache After Working Out? 5 Likely Causes And How To Fix It

Tight Calf Muscles? The Main Causes + 6 Surefire Solutions

Tight Leg Muscles? Here’s Why + 10 Ways To Loosen Tight Muscles

Lightheaded After A Workout? Here’s Why You May Be Dizzy After Working Out

Working Out With A Hernia: Is It Safe? + 6 Exercises For Hernias

Latest Hiking Guides:

Train 30

How Much Does It Cost To Climb Mount Everest? + A Breakdown Of The Costs

Train 31

Does Hiking Build Muscles? + 8 Muscle Groups Worked While Hiking

Train 32

Hiker’s Rash, Explained: 6 Ways To Treat It + How To Keep Hiking

View All Hiking Articles

Latest Triathlon Guides:

Train 33

Brick Workouts: Complete Guide + 7 Example Brick Workouts

Train 34

Here Are The 10 Fastest Ironman Times Ever Recorded

Train 35

5 Great Swim Workouts For Triathletes

View All Triathlon Articles

More Free Running Resources:

Running Calculators

Running Pace Calculator
Race Time Predictor
Marathon Finish Time Predictor
Age-Graded Finishing Time Calculator

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

Marathon Handbook was founded in 2016 and is run by an independent team of coaches, runners, and fitness enthusiasts.

We're passionate about helping others achieve their health and fitness goals - whether running a marathon, eating better, or getting fit in the gym.

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contact: hi@marathonhandbook.com

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Age-Graded Finishing Time Calculator

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