September 1, 2026
Tempo Runs Explained: Pace, Purpose, and How Long to Hold It
Tempo runs sit between easy and hard — and most runners get the pace wrong in both directions. Here's how to find the right effort and structure a session.
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Training insights
and product updates.
Running science, race prep guides, and what we're building at Runapt.
August 28, 2026
Easy Run Pace: How Slow Should You Actually Run?
Running easy days too fast is the fastest way to plateau. Here is how to find your true aerobic pace using VDOT, heart rate, and the talk test.
Read post→August 26, 2026
Training for Your First Marathon in the Netherlands: A Realistic Starting Point
Flat, windy, and full of great races — the Netherlands is an ideal place to run your first marathon. Here's how to think about the build-up.
Read post→August 25, 2026
Adaptive vs. Static Training Plans: Why the PDF on Your Fridge Stops Working
A static plan is right exactly once — the day you download it. Here's why a plan that adapts to your sleep, soreness, and missed runs beats a fixed schedule.
Read post→July 21, 2026
How Runapt's Plan Builder Builds Your Training Plan
A guided training plan builder that turns your race goal, fitness, and schedule into a live VDOT plan you can preview before you commit.
Read post→July 15, 2026
What Is VDOT and How Does It Help You Train Better?
Learn what VDOT means, how it connects your fitness level to training paces, and why many runners use VDOT-based training to structure easy runs, tempo sessions, and race preparation.
Read post→July 13, 2026
How to Safely Build Weekly Mileage Without Getting Injured
Learn how to safely build weekly mileage with practical advice on increasing distance, managing recovery, structuring training, and avoiding common mistakes.
Read post→July 3, 2026
First Marathon Training Plan: How to Prepare for Race Day
A practical first marathon training plan guide for runners preparing for 26.2 miles, covering mileage, pacing, long runs, missed training, race week, and race day.
Read post→June 25, 2026
VDOT Calculator: Find Your Training Paces
Use a VDOT calculator to turn a recent race result into practical training paces for easy runs, workouts, and race prep.
Read post→June 22, 2026
Run Route Planner: How to Plan Routes by Distance
Learn how to use a run route planner to build routes by distance, match workouts to your goals, and make training more consistent.
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