Training Plan Library
Evidence-backed training notes, gear deep dives, and lab-tested guidance for runners who like the details.
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Running Form 101: Posture, Cadence, and Foot Strike
Master the fundamentals of good running form. Learn about posture, cadence, foot strike, and arm swing to run more efficiently and reduce injury risk.
Running Cadence: Finding Your Optimal Steps Per Minute
Is 180 steps per minute really the magic number? Learn what cadence actually matters for performance, how to find your optimal cadence, and when to change it.
Case Study: Two Runners, Same VO2max – Why Economy Won the Race
When two runners have identical aerobic capacity, what determines who's faster? This case study explores how running economy separates performance.
Post-Run Strength Routine: Build Strength While You Recover
Maximize your training by adding strength work after your runs. A complete guide to post-run exercises that build strength without compromising recovery.
Case Study: 4 Days Per Week Half Marathon PR – The Minimalist Approach
How the FIRST (Run Less, Run Faster) program helped runners achieve PRs on just 3-4 days of running per week. Real research, real results.
Improving Running Economy: How to Run Faster with Less Effort
Running economy is the secret weapon of elite runners. Learn what it is, why it matters, and the proven methods to improve your efficiency.