Training Plan Library
Evidence-backed training notes, gear deep dives, and lab-tested guidance for runners who like the details.
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How to Build Your Running Base: A Complete Guide for Beginners
Learn the fundamentals of building a solid aerobic base for running. This comprehensive guide covers mileage progression, easy pace running, and recovery strategies to help you run faster and injury-free.
Aerobic Base 101: How Easy Running Builds Speed (and How Much You Need)
Learn why easy running is the foundation of faster race times. Discover the science of aerobic base building, optimal easy pace, and how much base training you actually need.
Case Study: Base First, Speed Later – A Marathon PR Built on Consistency
How extended base building before marathon training led to a breakthrough PR. A documented approach showing the power of aerobic foundation.
Case Study: From 10 to 30 Miles Per Week – A 12-Week Base Build
A documented case study of building weekly mileage from 10 to 30 miles over 12 weeks, with real training data and lessons learned about safe progression.