A sub-30 5K requires 9:39 per mile or 6:00 per kilometer. This plan builds the easy volume and goal-pace control to hold it.

To understand ‘conversational pace’, we need to talk about zone 2 – a subject on the lips of seemingly every running influencer. As a result, you may be feeling a little perplexed at what ...

I often feel uncomfortable moving slower on a run. It seems to defy logic, but controlling yourself on recovery days requires not just physical restraint, but often an ego check. For me, logging ...

Lunch runs are awesome. They’re a great reset that can split long days right in half. I’ll put in a podcast, head out the door, and forget all my responsibilities for a half-hour or so. One particular ...

At some point during the past decade, fitness publications began gushing over workouts that emphasized short, hard effort reps, aka high-intensity interval training (HIIT). As the broader public ...

Sometimes I fear my running career has plateaued. Well, not my career, but my pace. I lace up four or five times a week, push hard enough to feel pleasantly wrecked, watch my mileage climb steadily ...

Speed work isn’t just for serious runners. Up your pace just a little for a more efficient workout. By Hannah Singleton Hannah Singleton started doing speed work two years ago after she moved from ...

One of the big debates in endurance sports these days is about “training intensity distribution,” which is a fancy term for how much of your training time you spend going easy, medium, or hard. The ...