October 19, 2026
Should you run a negative split? What pacing data says
Even or near-even pacing is the safer plan for long races, and a fast start raises the risk of a late collapse. Here is how to set your first half.
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October 12, 2026
Good running cadence: what the step-rate studies show
There is no single good running cadence. Studies compare you with yourself: 5 to 10% above your own rate. A worked example for easy runs.
Read postOctober 5, 2026
How many carbs per hour in a marathon: a practical guide
Plan 30–60 g of carbs per hour for 1–2.5 hours, up to about 90 g for longer races. Practise it on long runs first.
Read postSeptember 21, 2026
Walk-Run vs Continuous Running for Your First 5K: When Breaks Help
Beginners often ditch walk breaks too early, or stay on walk-run forever. Evidence and coaching practice show when each helps on the way to a first 5K.
Read postSeptember 18, 2026
When Your Running Week Breaks Midweek: Fixed Plans vs Rewriting the Rest
A missed Tuesday should change Thursday. Fixed calendars rarely do. Research on recovery-guided load explains why rewriting the week works better.
Read postSeptember 16, 2026
Beginner Running: How Many Days a Week Do You Actually Need?
Five-day beginner plans look serious. The useful starting range is usually two or three easy days, and intensity matters more than filling the calendar.
Read postSeptember 14, 2026
Amsterdam Marathon: What Still Matters Five Weeks Out
Five weeks before Amsterdam, adding kilometres feels brave. Cutting volume and keeping some sharpness is what the taper research actually supports.
Read postSeptember 11, 2026
5K Training Plan: How Many Weeks Do You Actually Need?
Eight weeks is a PDF default. The real 5K question is whether you still need continuous running or a faster clock.
Read postSeptember 9, 2026
What Does an AI Running Coach Actually Do?
Sunday died at the bike tunnel. The useful coach changes Tuesday, not the paragraph about listening to your body.
Read postSeptember 8, 2026
The Long Run: How Far, How Slow, and How Often
Most long runs fail because they are too fast or too long for the week around them. Here is how to set the distance, the pace, and the frequency.
Read postSeptember 5, 2026
Interval Training for Runners: How to Structure a Session
Intervals are the sharp day, not the whole week. One session, honest rest, and a first rep slower than your pride.
Read postSeptember 1, 2026
Tempo Runs Explained: Pace, Purpose, and How Long to Hold It
A tempo should feel almost too easy in the first minutes. If you are racing it, you already missed the point of the session.
Read postAugust 28, 2026
Easy Run Pace: How Slow Should You Actually Run?
If the first kilometre feels respectable, it is probably too fast. Easy is a pace you can talk through, even into the wind.
Read postAugust 26, 2026
Training for Your First Marathon in the Netherlands
Rotterdam in April or Amsterdam in October. Flat helps. The wind and a plan that is too hungry do not.
Read postAugust 25, 2026
Adaptive vs. Static Training Plans: Why the PDF on Your Fridge Stops Working
A PDF is right the day you print it. After a missed Sunday and a bad night, it still says 8×800. That is the part I got tired of.
Read postJuly 21, 2026
How Runapt's Plan Builder Builds Your Training Plan
The plan builder asks for the race, the week you actually have, and a recent result. Then it shows the week before you commit.
Read postJuly 15, 2026
What Is VDOT and How Does It Help You Train Better?
VDOT is Jack Daniels' way of turning a race into paces. The number is only useful if your easy days stay easy.
Read postJuly 13, 2026
How to Safely Build Weekly Mileage Without Getting Injured
Adding kilometres is easy. Absorbing them is the work. I add a little, keep most of it easy, and do not grow speed and volume together.
Read postJuly 3, 2026
First Marathon Training Plan: How to Prepare for Race Day
A first marathon is won on the weeks you do not rush. Easy days, one long run, and a plan for the Sunday you miss.
Read postJune 25, 2026
VDOT Calculator: Find Your Training Paces
A recent race is a better pace coach than last Sunday's ego. VDOT turns that result into ranges you can actually use.
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