Blog
Training, explained.
Real training detail for people who run and lift. Paces, splits, sessions and the thinking behind them. No made-up numbers.
9 min read
What to eat after a 5K (and after every other run)
What to eat after a 5K: usually just your next normal meal. When timing matters, how much carbs and protein, and what changes after long runs and lifts.
Read8 min read
Track workouts for marathon training: sessions, paces and when to run them
Track workouts for marathon training are about controlled pace, not heroic 400s. Five sessions, lap times by goal, and where the track fits in a marathon build.
Read10 min read
Sub 40 10K pace: what a sub-40 10K really takes
Sub 40 10K pace is 4:00 per km or 6:26 per mile, and 6:26 miles leave you 1.5 seconds of slack. Splits, percentiles, mileage and a six-run week.
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Sub 18 5K pace: what a sub-18 5K takes, and what it costs
Sub 18 5K pace is 3:36 per km or 5:48 per mile, and 5:48 miles finish in 18:01. Splits, percentiles, the mileage, sessions and where lifting fits.
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Shakeout run before marathon day: what it is and whether you need one
A shakeout run before marathon day is 15 to 20 minutes of very easy jogging. It won't make you fitter. Here's what it's for, when to do it, and when to skip it.
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Can you run a marathon with no training? Honestly, don't
Marathon no training: some people finish, most suffer, and the risks are real. What the research says, what goes wrong, and the realistic minimum timeline.
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PHUL: the power hypertrophy upper/lower split (and running around it)
PHUL, the power hypertrophy upper lower split: four days, two heavy and two for size. The full template, the evidence behind it, and where your runs go.
Read9 min read
Menstrual cycle, heart rate and HRV: what changes and why
Heart rate and the menstrual cycle: resting heart rate rises after ovulation and HRV dips before your period. How big the shift is, and how to train.
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Healthy eating for marathon training: how to eat through a build
Healthy eating for marathon training is mostly eating enough: carbs that scale with your training day, protein spread out, and no diet in the middle of a build.
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Do women have more endurance than men? What the research says
Do women have more endurance than men? Men are faster in most races, but women often fatigue less and pace better. What the research does and doesn't show.
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Strength standards for women: the female deadlift average, squat and leg press, from real data
The female deadlift average, squat and leg press numbers that come from real data, who they describe, and why most online strength tables are guesswork.
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Running in the heat: benefits, costs and how to adjust
Running in the heat benefits you after a week or two of adapting, and costs you pace until then. What changes, how much to drink, and when to stop.
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Postpartum strength training: getting back to lifting
Postpartum strength training, built on NHS, ACOG, WHO and physio guidance: pelvic floor first, car-seat-weight deadlifts, then a slow build back to heavy.
Read8 min read
Post long run recovery: what to do after a long run
Post long run recovery in plain terms: walk it off, eat carbs and protein, drink to replace what you lost, keep tomorrow easy, and leave heavy squats alone.
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Interval training for distance runners: what to run for 10K to marathon
Interval training for distance runners is mostly longer, controlled reps, not 400s to the point of nausea. Which sessions to run, how often, by race distance.
Read7 min read
How old do you have to be to do Hyrox? Age rules, age groups and Youngstars
How old do you have to be to do Hyrox? 16 on race day for the adult race, 8 to 15 for Youngstars, and no upper limit in sight. The 26/27 rules, explained.
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What is Hyrox Adaptive Men? Hyrox Adaptive divisions explained
What is Hyrox Adaptive Men? The men's start of the 13 official Adaptive divisions: who qualifies, the distances, the loads and the rules, from the rulebook.
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Couch to 10K in 8 weeks: who it works for, and the plan
Couch to 10K in 8 weeks works if you're already active and just don't run. From a real couch, it's half the time your legs need. Plan, rules and honest maths.
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11 minute mile half marathon time: 2:24:12, splits and training
An 11 minute mile half marathon time is 2:24:12, nine seconds off the women's median. Splits, run-walk math, key sessions and a week that keeps your lifting.
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10K race tips: pacing, warm-up and the last 2K
10K race tips that actually move your time: a warm-up that isn't a workout, a first 2K that feels too easy, and a last 2K where the race is decided.
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Step ups vs Bulgarian split squats vs lunges: which to do
Step ups vs Bulgarian split squats vs lunges: three single-leg lifts, three different jobs. Which builds strength, which hits glutes, which suits runners.
Read8 min read
SkiErg alternative: how to train the Hyrox SkiErg when your gym doesn't have one
The best SkiErg alternative copies the hinge-and-pull, not the machine. Gym and home options ranked, sample sessions, and what no substitute can teach you.
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How to get rid of a side stitch when running (and why it happens)
How to get rid of a side stitch when running: slow down, breathe deeply, press on it. Why nobody fully knows the cause, and what may make stitches less likely.
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Sarcoplasmic hypertrophy vs myofibrillar hypertrophy: real or gym myth?
Sarcoplasmic hypertrophy vs myofibrillar hypertrophy: what the biopsies show, what's still unproven, and why it shouldn't change a single set you do.
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Power cleans exercise for hybrid athletes: worth learning?
The power cleans exercise builds real power, but it's a skill with a learning curve. Who should learn it, how it's taught, and what to do instead.
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What actually helps muscle soreness: tart cherry juice, saunas and the rest
Tart cherry juice for muscle soreness, saunas, ice baths, massage: what the small studies actually show, what's mostly marketing, and what works for free.
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Marathon heart rate: what heart rate should you run a marathon at?
Marathon heart rate isn't one number. It starts around zone 3, climbs all race, and stops tracking effort late on. How to set a cap and when to ignore it.
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Hypertrophy versus hyperplasia: how muscles actually grow
Hypertrophy versus hyperplasia: bigger fibers or more of them? What animal and human studies show, why it's hard to measure, and what it means for your sets.
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HIIT workouts for women over 50: how hard, how often
HIIT workouts for women over 50: what the WHO and the research on older adults say, how hard intervals should feel, how often to do them, and three sessions.
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55 min 10K pace: how to run a 55-minute 10K on three runs a week
55 min 10K pace is 5:30 per km or 8:51 per mile, and 8:51 miles finish in 54:59. Splits, percentiles and a three-run week that leaves room to lift.
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What to eat after a marathon (or a half marathon)
What to eat after a marathon or half: carbs, protein, fluid and salt, in roughly that order, once your stomach agrees. A finish-line-to-day-three plan.
Read9 min read
Treadmill hill workout: 6 sessions that actually feel like hills
A treadmill hill workout is the incline button used on purpose. Six sessions, how to set incline and speed, and why holding the handrails ruins the point.
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Strength training for perimenopause and menopause: a starter program
Strength training for perimenopause, minus the miracle claims: what the guidance says, why muscle and bone matter, and a 12-week starter program to follow.
Read11 min read
Post C-section workout: when and how to start exercising again
A post C-section workout timeline built only on NHS, ACOG and the return-to-running guideline: walks first, warning signs, and why 6 weeks isn't a finish line.
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Hamstring curl exercise: worth it, and which version
The hamstring curl exercise is not a bodybuilding leftover. Seated, lying, Nordic or slider: which version to pick and where curls fit a running week.
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Exercise by trimester: first trimester exercises, then the second and third
First trimester exercises, second and third trimester changes: what ACOG, WHO and the NHS actually tie to each stage, and what they don't. Spoiler: less.
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Cool down running: do you need one after a run?
Cool down running, honestly: five to ten easy minutes after hard sessions, nothing after easy runs. What the research says it does, and the myths.
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Circuit training with weights: the hybrid athlete's version
Circuit training with weights builds strength and an engine at once, if you build it right. The research, three circuits, and where they fit in a hybrid week.
Read9 min read
Chin ups alternative: 9 swaps for no bar, or not there yet
The best chin ups alternative depends on the problem: no bar, or no chin-up yet. Nine swaps, what each one replaces, and how to get back to the bar.
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The Borg RPE 6–20 scale vs the 1–10 RPE scale
The RPE 6 20 scale starts at 6 because Borg built it to track heart rate. What the numbers mean, how it differs from CR10 and 1–10, and which one to use.
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Should I workout on the first day of my period? What the research says
Should I workout on the first day of my period? If you feel fine, yes. What the research says about performance, cramps and when to swap the session.
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Tabata training: what it really is (and isn't)
Tabata training was 20 seconds at about 170% of VO2max, 10 seconds rest, to exhaustion, on a bike. What the original study found, and why your class isn't it.
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Pregnancy workouts: a weekly routine built on the guidelines
Pregnancy workouts built from ACOG, WHO and NHS guidance: how much, which exercises, a sample week, and the warning signs that end a session on the spot.
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Postpartum workouts: a first-year plan, from walking to lifting
A postpartum workout plan for the first year, built on NHS, ACOG, WHO and the return-to-running guideline: walking, pelvic floor, then lifting.
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Postpartum core exercises: rebuilding your core after birth
Postpartum core exercises from NHS, ACOG and physio guidance: pelvic floor first, then deep stomach work, with honest notes on separated stomach muscles.
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Does menopause cause weight gain? What the research says, and what training can do
Does menopause cause weight gain? The research says it's mostly a body composition shift, not a scale spike. What changes, for how long, and what lifting does.
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How to bulk as a girl: build muscle on purpose (you won't get 'bulky' by accident)
How to bulk as a girl, minus the toning myths: hard sets, steady progression, enough protein and a small surplus, plus the research on women and muscle.
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Good grip strength for women: the numbers, and why it matters for lifting, carries and Hyrox
What counts as good grip strength for women, what the population data shows, and how to train grip for deadlifts, carries, pull-ups and the Hyrox stations.
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Glute stretch guide: 8 glute stretches to do after training
Eight glute stretch options for the glute max, med and min, how long to hold each, when to do them, and what stretching your glutes can't do for you.
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Compromised running: how to run well on tired legs
Compromised running is running straight off a station on legs that just got wrecked. Why your pace falls apart, what the research shows, and how to train it.
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What to eat the night before a 10K run (or any race)
What to eat the night before a 10K run: a normal, carb-forward dinner you know, at a normal time. When carb loading applies, and what changes for longer races.
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What is training to failure? When it helps and when it costs you
What is training to failure, and do you need it? What the research says for muscle and strength, what it costs your recovery, and where it belongs.
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Running while pregnant: what every pregnant woman running should know
A pregnant woman running is not breaking a rule. What ACOG, WHO and the NHS say about pace, heat, fuel, warning signs, and when to swap to walking.
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Marathon training blocks: base, build, peak and taper
Marathon training blocks split a build into base, build, peak and taper, each with one job. How long each lasts, what goes in it, and where lifting fits.
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Low reps vs high reps for muscle growth: what actually matters
Low reps vs high reps for muscle growth: both work when sets are hard. What the research shows, where each range wins, and which to use if you also run.
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How is Hyrox different from CrossFit? What's actually different
How is Hyrox different from CrossFit? One is a fixed race with 8 km of running, the other a varied training method with an online Open. The facts, side by side.
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How to choose weight for 5-8 rep range strength training (and every other set)
How to choose weight for 5-8 rep range strength training: warm up, test one set, adjust by reps in reserve. The method, the rules and the common mistakes.
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Cardio for powerlifters and other lifters: how much, what kind, and when
Cardio for powerlifters isn't a betrayal of the barbell. How much to do, which kind spares your squat, and where it goes in a lifting week.
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Beginner running pace: what pace should a beginner run at?
The right beginner running pace is slow enough to talk the whole way, which is slower than your ego wants. How to find yours, plus real race medians.
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Marathon training in 12 weeks: can you actually do it?
Training for a marathon in 12 weeks works if you already run 20+ miles a week. Who it suits, a week-by-week plan, and the half marathon alternative.
Read8 min read
Tempo run vs interval run: which one do you need?
Tempo run vs interval run: one raises how much of your engine you can use, the other raises the engine. Which one your week needs, and how to fit both.
Read7 min read
SkiErg vs rower: which is better (and for what)
SkiErg vs rower: same fan, same 1,000 m in Hyrox, very different jobs. What each one trains, which to pick for your goal, and how to use both in one week.
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Can I run a 5K without training? Yes, with conditions
Can I run a 5K without training? If you're active and healthy, usually yes, with walk breaks. Here's who can, how to pace it, and why day two hurts more.
Read8 min read
Functional overreaching vs overtraining: the line you want to stay behind
Functional overreaching is planned tiredness that pays off after rest. Where it ends, where overtraining starts, and how to stay on the right side of it.
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Marathon training weight gain: why the scale goes up
Marathon training weight gain is usually water and fuel, not failure. How glycogen, appetite and long runs move the scale, and why dieting mid-build backfires.
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Energy gels for marathon training: carbs per hour and how to practice
Energy gels for marathon training: the carbs-per-hour guideline, gel counts by finish time, and how to train your gut on long runs before race day.
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Interval training for Hyrox: the sessions that move your time
Interval training for Hyrox: threshold reps, VO2 max work, race-pace kilometers and station intervals, how hard to run them, and how to fit them into one week.
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How to train for Hyrox at home (no sled, no SkiErg)
How to train for Hyrox at home: run outside, swap every station for what you own, and know which two things still need a gym. Sessions and a sample week.
Read9 min read
Hyrox farmers carry: grip, pacing, kettlebell weights and the best farmers carry alternative
The Hyrox farmers carry: 200 m, two kettlebells, and a grip that quits before your legs do. Rules, weights, pacing and a farmers carry alternative for any gym.
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Hitting the wall in a marathon: why it happens and how to avoid it
Hitting the wall in a marathon is mostly a pacing and fueling failure, not bad luck. What it is, who it hits, and the race plan that keeps you off it.
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Women's weight lifting schedule: how to plan the week (and the month)
A women's weight lifting schedule for 2, 3 or 4 days a week: which days to lift, how many sets, where runs and rest go, and how to plan the month around it.
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How many miles a week should you run? Weekly mileage for half marathon and beyond
Weekly mileage for half marathon training: about 12 to 25 miles a week to finish, 30-plus to race. Plus 5K, 10K and marathon numbers from real plans.
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Upper/lower vs full body: which split should you run?
Upper lower vs full body, settled without the split religion: what the research says, which fits 3 or 4 lifting days, and how each one handles running.
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Upper body dumbbell exercises for women: the full workout
Upper body dumbbell exercises for women that build real strength: eight moves, two sessions, which weights to buy, and what to do when they get light.
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Track workouts for beginners: your first sessions on the oval
Track workouts for beginners: what the lanes mean, how not to annoy anyone, lap paces, and the first six sessions to run before you try 12 × 400 m.
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Postpartum running plan: a step-by-step return to running
A postpartum running plan built on the published return-to-running guideline: 3 months minimum, the readiness tests, and the symptoms that mean back off.
Read8 min read
Is zone 2 training a waste of time? When it matters and when it doesn't
Is zone 2 training a waste of time? Not usually. But on three hours a week it matters less than podcasts claim. When easy volume pays off, and when it doesn't.
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8 min mile marathon time: 3:29:45, plus the half and training
8 min mile marathon time is 3:29:45. The half finishes in 1:44:53. A per-mile finish-time grid, where it ranks, and the sessions that make 8:00 stick.
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Six month marathon training: how to use the time
Six month marathon training is a base phase plus a full build, not 26 weeks of the same plan. The schedule, the weeks, and where the lifting goes.
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Average time for 10K by age and sex
Average time for 10K by age: median and mean times for men and women from 15 to 79, where the data comes from, and why your training matters more than age.
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How to start running when overweight: run-walk, joints and building slowly
How to start running when overweight: check with your doctor, start with run-walk, keep week one short, and build slowly. No body-shaming, no weight-loss pitch.
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What is a negative split in running? Pace it so the end is the fast part
What is a negative split in running? The second half faster than the first. Why it works, how to pace one in a 5K, half or marathon, and how to train for it.
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Mobility for runners: what's worth your 10 minutes
Mobility for runners without the hour-long routine: what the research says, a 10-minute pre-run sequence, hip mobility exercises, and what to skip.
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How long does it take to recover from a marathon? (And what to eat)
How long does it take to recover from a marathon? Soreness fades in days, the muscle repair takes weeks. A week-by-week return to running, lifting and food.
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Hyrox women: divisions, weights and how to train
Hyrox women race the same 8 km and 8 stations as men, with lighter Open loads, Pro, Doubles and Relay options. The 26/27 weights and how to train for them.
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How to do a pull up for beginners: from zero to your first rep
How to do a pull up for beginners who can't do one yet: a quick test, an 8-week program, a weekly schedule around running, and what to do after rep one.
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Deadlifts for women: form, weights and getting started
Deadlift form for women is deadlift form, full stop: a five-step setup, which variation to start with, starting weights, belts, and where it fits your week.
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Couch to half marathon in 12 weeks: who it works for, and the plan
Couch to half marathon in 12 weeks works if you're already active. From a real couch, the usual route takes 21 weeks. Here's the plan and the math.
Read8 min read
Compound exercises for a full body workout: the lifts worth your time
The compound exercises for full body workout plans that do the real work: squat, hinge, press, pull, carry. What to pick, sets and reps, what to skip.
Read8 min read
Can cardio burn muscle? What actually causes muscle loss (and what doesn't)
Can cardio burn muscle? Not by itself. The deficit, the protein and the dose do the damage. Here's what the research says and how to keep your muscle.
Read7 min read
Wall ball alternative: the substitutes that actually transfer to Hyrox
No med ball, no target, low ceiling? The best wall ball alternative keeps the deep squat and the rhythm. Gym and home options, plus sessions.
Read8 min read
Sled pull alternative: how to train the Hyrox sled pull in any gym
No sled, no rope, no problem. The best sled pull alternative copies the hand-over-hand pull and the lean, not the look. Gym and home options, plus sessions.
Read9 min read
Running HR zones by age (and why age formulas are rough)
Running HR zones by age, worked out from the two common max heart rate formulas, plus why those formulas can miss your real max by 20 beats either way.
Read8 min read
Is zone 2 fat burning? What the 'fat-burning zone' really means
Is zone 2 fat burning? Yes, in the fuel-mix sense. No, in the 'melts belly fat' sense. What the fat-burning zone is, where it sits, and what it can't do.
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Hyrox rowing: 1,000 m without blowing up, plus the rowing interval workout to train it
Hyrox rowing is 1,000 m that most people row like a rest or a sprint. The rules, the damper, pacing, and a rowing interval workout for every week of your build.
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How to improve endurance and stamina (without suffering more than you need to)
How to improve endurance and stamina: run more often, mostly easy, add one hard session, lift, fuel the long ones. The boring recipe, minus the suffering.
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Couch to 5K in 4 weeks: possible, or a bad idea?
Couch to 5K in 4 weeks works if you're already fit from another sport. From a real couch, it's half the time your legs need. Here's the plan and the risk.
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50 minute 10K pace: how to run a 50-minute 10K
50 minute 10K pace is 5:00 per km or 8:03 per mile: 25-minute 5K pace, held twice as long. Splits, percentiles, endurance sessions and a lifter's week.
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What pace is a 5 hour marathon? Splits, run-walk math and fueling
What pace is a 5 hour marathon? 11:27 per mile or 7:07 per km. Splits, run-walk ratios that still hit 5:00, fueling for five hours, and the long runs.
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4-day workout split for women: a full upper/lower plan (with running)
A 4 day workout split for women that fits real life: upper/lower sessions, sets per muscle, a 12-week progression and two sample weeks with runs included.
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What to eat before a morning run (and whether you need to)
What to eat before a morning run: when fasted is fine, when to eat, and what works with 20 minutes or two hours. Small, simple, carb-based, boring.
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Trail running for beginners: slow down, walk the hills, look up
Trail running for beginners: run by time and effort, walk the climbs, learn to descend, build up slowly. Plus a simple 8-week plan for your first trails.
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Squats for women: female squat form, programming and the questions nobody answers
The female squat is just a squat: setup, depth, starting weights, sets and reps, the women's squat world record question, and the myths worth dropping.
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Squats for runners: which variation and how often
Squats for runners work when they're heavy and placed well. Which variation to pick, bodyweight vs goblet vs barbell, and how often in each phase.
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Murph workout: the full WOD, average times and how to prepare
The Murph workout is a mile, 600 bodyweight reps and another mile. The official version, realistic Murph workout times, scaling, and how to prepare.
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How long to train to run 10K: from zero, from 5K, or for a faster time
How long to train to run 10K: 3 to 4 months from zero, 6 to 10 weeks from a comfortable 5K, 8 to 12 to get faster. Here's which one you are and why.
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Goblet squat vs front squat: which one should you do?
Front squat vs goblet squat: same upright pattern, very different ceilings. Which to learn first, when to switch, and how runners should use both.
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Carb loading before a half marathon: how and when to do it
Carb loading before half marathon day: who needs it, how much, the two-day timeline, and what to eat. Hint: it is not one heroic bowl of pasta.
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45-minute 10K pace: what 10K in 45 minutes takes
10K in 45 minutes pace is 4:30 per km or 7:15 per mile, and 7:15 miles finish in 45:03. Splits, percentiles, threshold work and heavy lifting that helps.
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22min 5K pace: how to run a 22-minute 5K
22min 5K pace is 4:24 per km or 7:05 per mile. Splits, where 22:00 sits in real race data, the sessions that bridge 25 to 22, and a week for lifters.
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Suitcase carry vs farmers carry: what each one builds
Suitcase carry vs farmers carry: one hand or two, and a very different job for your trunk. What each builds, what the research says, and how to use both.
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Squat alternatives when squats hurt (or the rack's taken)
The best squats alternative depends on why you're skipping the barbell: rack taken, no gym, or a cranky back. Ten swaps, how to pick, and how to load them.
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Sprint training for beginners: workouts and how to start
Sprint training for beginners isn't flat-out 100s on day one. It's strides, hills and short accelerations, built up over weeks. Here's the plan.
Read8 min read
Menopause exercise: how to train through perimenopause and beyond
Menopause exercise without the miracle claims: what the NHS, NICE and WHO recommend, what lifting does for bone, and what exercise can't promise to fix.
Read8 min read
Lactate threshold heart rate: how to find it and use it
Lactate threshold heart rate is the number your hard runs should orbit. How to determine it with a 30-minute test, what it means, and how to use it in training.
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What's a normal HRV for women? Ranges by age, and why yours varies
What's a normal HRV for women? Published ranges by age, why your cycle moves it, and why your own baseline beats any chart. No wellness horoscope included.
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How should you breathe when running? Mostly, let it happen
How should you breathe when running? Mouth and nose, relaxed, pace sets the rhythm. If you can't breathe on an easy run, it isn't easy. Asthma notes too.
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Hill running: benefits, technique and workouts
Hill running is strength work you can't skip halfway up. The real hill running benefits, uphill and downhill technique, and the workouts worth doing.
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Block periodization: training in focused phases
Block periodization trains one or two qualities hard for a few weeks, then moves on. What it is, what the research says, and how to use it to run and lift.
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Back squat form: a no-nonsense technique guide
Back squats form without the gym folklore: bar position, stance, bracing, depth, knee travel, the faults that cost you, and how runners should program it.
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What to eat before running a 5K (and what to skip)
What to eat before running a 5K: a small, familiar carb snack one to three hours out, no carb load, no gel. Morning races and the night before included.
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What is an ultra marathon (and how do you prepare for one)?
What is an ultra marathon? Any race longer than 26.2 miles. The common distances, who runs them, and how to prepare for one without quitting the gym.
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2:55 marathon pace: sub-3 splits, training and the Boston math
2:55 marathon pace is 6:40 per mile or 4:09 per km. Splits, where it ranks, the half you need, the four sessions that build it, and a week with lifting.
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Should you run on an empty stomach? Depends on the run
Should you run on an empty stomach? For short easy runs, your call. For long or hard ones, eat first. What the research actually says, minus the hype.
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The marathon taper: how to taper for running a marathon, week by week
A marathon taper is two to three weeks of less running, some race pace, and no heroics. How to taper for running a marathon, week by week, gym included.
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HRV monitoring: how to track heart rate variability properly (and ignore the noise)
HRV monitoring works when you measure the same way every day and watch the weekly trend. How to set it up, read it, and stop panicking at single readings.
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Glute bridge benefits: form, variations and why runners should do them
Glute bridge benefits without the hype: cheap glute work, low recovery cost, a single-leg check for runners. Form, variations and where to put them.
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Best chest workout for females: why it matters and what to do
The best chest workout for females is just good pressing: push-up progressions, dumbbell presses, a full session, and why so many programs skip it.
Read9 min read
80/20 running: Matt Fitzgerald's method and polarized training, explained
80/20 running, Matt Fitzgerald's version: 80% of your time easy, 20% hard, almost nothing in the middle. What it is, where it comes from, how to do it.
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1:30 half marathon pace: how to run a sub-1:30 half
1:30 half marathon pace is 4:16 per km or 6:52 per mile, and 6:52 miles finish in 1:30:01. Splits, percentiles, the sessions, fueling and race pacing.
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VO2 max for women: female chart by age and how to improve it
VO2 max by age, female: lab-measured percentiles for women aged 20 to 79, what counts as good, why charts disagree, and the training that moves the number.
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Rucking for fitness: what it is and how it fits a hybrid week
Rucking for fitness is walking with a weighted pack. It's low-impact aerobic work that fits easy days in a hybrid week, if you start light and build slowly.
Read9 min read
Push-up form: fix the five common mistakes
Proper push ups form is a moving plank, not a head bob. Fix the five common mistakes, pick the right variation, and make push-ups as useful as a bench.
Read9 min read
Morning run: how to make it work (and what to eat first)
A morning run works if you warm up longer, eat small or nothing before easy runs, and stop expecting PRs at 6am. What to eat, and how to fit lifting in.
Read9 min read
How much does Hyrox cost? Entry, travel and the gear you don't need
How much does Hyrox cost? Real ticket prices from an official 26/27 event page, what the entry includes, the optional extras, and the gear you can skip.
Read9 min read
Bicep workouts for women: the curls that matter and where they fit
Bicep workouts for women, minus the toning talk: the curls worth doing, a 15-minute session, how heavy to go, and why your rows already did half the job.
Read8 min read
Average marathon time for women: medians, percentiles and age
The average marathon time for women is 4:42:09, the median in RunRepeat's 35-million-result data. Percentiles, paces, age benchmarks and what's good.
Read8 min read
Average half marathon time for women: female medians, by age
The average half marathon time female runners post is 2:24:03, the median in RunRepeat's 35-million-result data. Percentiles, paces, and age medians.
Read8 min read
Are men stronger than women? What the research actually says
Are men stronger than women? On average, yes, mostly in the upper body. Here's how much, why, and why it changes nothing about how women should train.
Read8 min read
4:30 marathon pace: splits, pacing discipline and training
4:30 marathon pace is 10:18 per mile or 6:24 per km. Full splits, why it's a median-runner goal, how to not fade, carb loading, and a week with lifting.
Read8 min read
Tricep exercises for women: the best moves, with dumbbells or without
Tricep exercises for women that build pressing strength, not myths: the best dumbbell moves, a short session, how heavy to go, and why overhead work wins.
Read8 min read
Strength training for beginner runners: the minimum that works, core strength training included
Beginner core strength training and leg work for new runners: the minimum that works, two short sessions a week, and where they go so runs don't suffer.
Read8 min read
Split squat vs Bulgarian split squat: which one should you do?
Split squat vs Bulgarian split squat: one bench of difference, a lot more suffering. What changes, which builds more, and how runners should use both.
Read10 min read
Powerlifting for women: how any woman can start (and what to expect)
Powerlifting for women, minus the folklore: the three lifts, women's weight classes, belts, and a first-meet plan any woman can start with this month.
Read9 min read
Marathon strength workout: how to lift through a marathon build
A marathon strength workout is two short, heavy-ish sessions a week, kept away from the long run. What to lift, when, and how it changes by phase.
Read8 min read
Kettlebell workout routine for hybrid athletes: four sessions, one bell
A kettlebell workout routine for people who also run and lift. Four sessions, what the research says swings do, and where the bell fits in a hybrid week.
Read9 min read
HIIT training full body workout for hybrid athletes: conditioning that doesn't wreck your legs
HIIT training full body workout that builds an engine without stealing from leg day. Three sessions, how hard to go, and where HIIT fits in a hybrid week.
Read9 min read
Exercise during pregnancy: what the guidelines actually say
Exercise during pregnancy, straight from ACOG, WHO and the NHS: how much, what kind, what to avoid, and the warning signs that mean stop right now.
Read7 min read
How long should a beginner dead hang? Times, sets and why it's worth it
How long to dead hang as a beginner: 10 to 30 second holds, building to 30 to 45, then a full minute. Sets, progressions and where hangs fit your week.
Read8 min read
The Cooper test: estimate your VO2 max in 12 minutes
The Cooper test VO2 max estimate: run as far as you can in 12 minutes, plug in the distance. The formula, how to run it, and how far off it can be.
Read9 min read
Zone 5 heart rate: max effort, used sparingly
Zone 5 heart rate is the red band on your watch: 90-100% of max, no talking. What zone 5 means, whether it's bad, and how little of it you actually need.
Read8 min read
Upper glute exercises: what 'upper glutes' are and how to train them
Upper glute exercises, minus the folklore: what the upper glutes actually are, which moves the EMG research favors, and a session you can run this week.
Read9 min read
Romanian deadlift alternatives for every setup
No barbell, no problem. The best Romanian deadlift alternative for dumbbells, kettlebells, cables, bands or just you, and how to pick the right one.
Read8 min read
Overhead press form: strict press done right
Overhead press form without the lean-back: grip, bar path, the head-through cue, the usual faults, standing vs seated, and how to fit it around running.
Read8 min read
Menstrual cycle hormones and phases: what changes for training
Menstrual cycle hormones rise and fall in a predictable pattern. What each phase does to heart rate, temperature and sleep, and what the training evidence says.
Read8 min read
Gluteus minimus exercises (and medius): the side glutes runners need
The best gluteus minimus exercises, and medius ones, ranked by the research: hip hitches, side-lying abduction, single-leg bridges and how to program them.
Read9 min read
Glute-ham raise: how to do it (and alternatives without the machine)
The glute ham raise is a hamstring exercise with a misleading name. How to set up the machine, do a clean rep, build up to one, and replace it without one.
Read9 min read
What is a recovery run? Easy runs, recovery runs, and why slow is the point
A recovery run is the slowest run of your week, and that's the job. What a recovery run is, how slow and how long, and when a rest day beats it.
Read8 min read
Chin-ups muscles worked, form and chin-up vs pull-up
Chin ups muscles worked, minus the gym folklore: lats first, biceps second, and what the EMG data says about chin-up vs pull-up. Plus form and programming.
Read8 min read
Average mile time for women, by age (and what's good)
The average mile time for women in real race data: about 12:04 per mile across a 5K, faster at longer races. By age, by percentile, and how to test yours.
Read9 min read
Single-leg glute bridge: how to do the 1 leg glute bridge (and progress it)
The 1 leg glute bridge looks like a warm-up until one side wobbles. Form, foot position, common faults, sets and reps, and how to keep it hard.
Read8 min read
Is it bad to run after leg day? How to stack legs and running
Is it bad to run after leg day? An easy run, no. Intervals on legs still wrecked from squats, yes. What the research says and how to place both in a week.
Read7 min read
Hyrox workouts for beginners: start here
Beginner Hyrox workout guide: six sessions, a simple 3-day week and the station basics, so your first race is hard in the right way and not a disaster.
Read8 min read
Sled pull Hyrox guide: weight, distance, technique and how to train it
The Hyrox sled pull: weight by division, the 50 m distance, the Racers Box rules, and how to pull hand over hand without your grip quitting halfway.
Read8 min read
Hyrox lunges: sandbag weight, rules and how to survive them
Hyrox lunges are 100 m with a 10, 20 or 30 kg sandbag, knee down every rep. The weights, the rules, the no-reps, and how to train for the leg grind.
Read8 min read
The Roxzone: Hyrox's hidden time sink (and how to save minutes in it)
The Roxzone in Hyrox is where you pass between run and stations, and the clock never stops. What it is, the rules that cost 2 minutes, and how to move fast.
Read9 min read
Hybrid training splits: 3- to 6-day weeks that fit running and lifting
Hybrid training splits for 3, 4, 5 and 6 days a week: where the runs go, where the lifts go, and why heavy legs and hard runs never get to be neighbors.
Read7 min read
Hybrid athlete meaning: what a hybrid athlete is (and do you need to be one?)
Hybrid athlete meaning, minus the influencer gloss: someone training for endurance and strength at once, on purpose. What it involves and if it's for you.
Read8 min read
How hard is Hyrox? An honest answer for runners, lifters and everyone else
How hard is Hyrox? Hard enough that nothing after the first kilometer is fresh, doable enough that you pick the pace. What makes it tough, by background.
Read10 min read
DOMS: why you're sore, whether it means anything, and training through it
DOMS is the soreness that shows up a day or two after a new or harder session. What it is, whether it means muscle growth, and when to train through it.
Read8 min read
Lifting RPE: what RPE 7, 8 and 9 mean under the bar
Lifting RPE, decoded: what RPE 7, 8 and 9 mean under the bar, how they map to reps in reserve, and how to use RPE without sandbagging every set.
Read8 min read
Long run meaning: how long, how slow, and how to prepare
Long run meaning, minus the mystique: your longest run of the week, run easy. How long, how slow, what a block long run is, and how to fuel it.
Read7 min read
Hyrox SkiErg: distance, damper, technique and pacing
The Hyrox SkiErg is 1,000 m, damper preset to 6, and the easiest place to wreck your race in the first ten minutes. Rules, technique, pacing and training.
Read9 min read
Hyrox divisions: Open vs Pro, Doubles and Relay explained
Hyrox divisions from the 26/27 rulebooks: Open, Pro, Doubles and Relay, what each one weighs, who it suits, and which one you should enter first.
Read8 min read
Hyrox burpee broad jumps: rules, technique and pacing
Burpee broad jump Hyrox rules, straight from the rulebook: chest down, 5 cm foot stagger, 30 cm hand rule, 80 m. Plus technique, pacing and how to train it.
Read7 min read
Exercise tips for beginners: what nobody tells you about the gym
Exercise tips for beginners that skip the folklore: what to do before you walk in, what to do once you're there, and why the boring habits win.
Read9 min read
Beginner runner marathon training: pick a race, train and finish
Beginner runner marathon training without the folklore: how long to train, how to pick your first race, the long run, fueling, and keeping the gym.
Read8 min read
What is an easy run? Pace, heart rate and why most people run them too hard
An easy run is slow enough to talk the whole way, and slower than you think. Easy run pace, easy run HR, and why yours are probably too hard.
Read9 min read
A beginner fitness program for women (first 8 weeks)
A beginner fitness program for women that starts with two short gym sessions a week and builds to three over 8 weeks. Full sessions, no toning myths.
Read8 min read
25min 5K pace: is a 25-minute 5K good?
25min 5K pace is 5:00 per km or 8:03 per mile. Where a 25-minute 5K sits against the median, what it takes, and a week that keeps both lifts.
Read9 min read
Trap bar deadlift for beginners: why runners should love it
Trap bar deadlift for beginners: how to set it up, how it compares with the straight bar, a starter program, and why it suits runners who lift.
Read7 min read
What are strides (and why every runner should do them)?
What are strides? Short, relaxed accelerations of about 20 seconds after an easy run. How to do them, how fast, how many, and why they're worth it.
Read8 min read
How to improve running form (without overthinking it)
How to improve running form without a biomechanics degree: the few cues that matter, what the research says about foot strike and arms, and what to ignore.
Read8 min read
What is RPE in running? How to run by feel
What is RPE in running? A 1–10 rating of how hard a run feels. What each number means, how it maps to heart rate zones, and how to pace any run by feel.
Read8 min read
How often should you run a week? Depends what you want
How often should you run a week? Three days for most beginners and lifters, three to five to get faster, more once you've earned it. Sample weeks inside.
Read8 min read
How many gels for a half marathon? Fueling, timing and why
How many gels for a half marathon: the carbs-per-hour guideline, gel counts by finish time, when to take them, and why race day is not the day to try.
Read8 min read
What is a good Hyrox time? Average finish times and realistic goals
What is a good Hyrox time? Median finish times by division from a 700,000-result analysis, what the averages hide, and how to set a goal you can hit.
Read9 min read
Deadlifts for beginners: setup, form and your first program
Deadlift for beginners, minus the folklore: which version to start with, a setup checklist, how to pick a first weight, and an 8-week program to follow.
Read10 min read
3-day workout split for women: a full plan
A 3 day workout split for women that actually progresses: two full layouts, sets per muscle, a 12-week progression and where your runs go.
Read8 min read
Half marathon 2 hour pace: how to run a sub-2-hour half
Half marathon 2 hour pace is 5:41 per km or 9:09 per mile. Splits, why sub-2 sits on the men's median, key sessions, a week with lifting, race pacing.
Read9 min read
The upper/lower split: 4-day schedule and how to add running
The upper/lower split trains upper and lower body twice a week in four sessions. Sample workouts, sets and reps, and where the runs go without collisions.
Read8 min read
Tempo run defined: pace, length and how often
Let's define tempo run properly: a steady, comfortably hard effort just under threshold. The right pace, how long to go, and how often to do one.
Read9 min read
The best strength exercises for runners (and the ones to skip)
The best strength exercises for runners are boring, heavy and few. Here are the ones that earn a spot, the ones to skip, and how to put them in a session.
Read8 min read
Interval training for runners: what's an interval workout, types and how often
What's an interval workout? Hard reps, planned recoveries, repeat. The main types for runners, sample sessions, and why once a week beats every day.
Read8 min read
Hyrox wall balls: weight, target height and how to stop dying at rep 60
Hyrox wall ball weight and target height for every division, the no-rep rules, and how to split 100 reps so rep 60 isn't where your race goes to die.
Read9 min read
Hyrox sled push: technique, weights and how to train it (with or without a sled)
The Hyrox sled push is the heaviest load in the race. Weights by division, the rulebook standard, body position, pacing, and how to train it without a sled.
Read8 min read
Hyrox simulation workouts: when to do one and how
A Hyrox simulation is a dress rehearsal, not a weekly habit. When to do one, how to set it up without a sled, and what to change afterward.
Read7 min read
How to taper for a half marathon (a 2-week half marathon taper plan)
A half marathon taper is 7 to 14 days of less running, a little speed, and no heroics. A day-by-day half marathon taper plan, including the lifting.
Read9 min read
The best glute workout for women: one full session, done properly
The best glute workout for women is five exercises, not fifty. A full session with sets and reps, how to progress it, and where it fits a running week.
Read8 min read
30 min 5K pace: how to run a 30-minute 5K
30 min 5K pace is 6:00 per km or 9:39 per mile. Splits, where 30:00 sits against the median, and a plan from run-walk to sub-30 with lifting kept in.
Read8 min read
Zone 3 running: the 'grey zone' and whether to avoid it
Zone 3 running is the comfortably hard middle where most runs drift by accident. What zone 3 is, its real benefits, and when it earns a spot in your week.
Read8 min read
Zone 2 training: how to find your zone 2 heart rate, and why lifters need it too
Your zone 2 heart rate is lower than your ego wants. Here's what zone 2 cardio is, how to find your number, and why it won't eat your gains.
Read8 min read
Zone 2 running: pace, heart rate, and why it feels too slow
Zone 2 running feels embarrassingly slow because it is. Here's how to find your zone 2 running pace, when to walk, and why your heart rate drifts.
Read12 min read
Workouts for women: the exercises that matter, by body part
Workouts for women don't need a separate rulebook. The exercises that matter by body part, sample sessions, how to progress, and how to fit in running.
Read10 min read
Beginner workout splits explained: full body vs upper/lower vs PPL (with running)
Beginner workout splits ranked by how well they survive real life and a running plan: full body, upper/lower and push pull legs, with sample weeks.
Read11 min read
The women's gym workout guide: a complete routine (with running)
A women's gym workout guide with a full 3-day routine, 2- and 4-day versions, how to pick weights, and where running fits. No toning myths.
Read11 min read
What to eat before a long run (and the night before)
What to eat before a long run, how long before to eat it, and what to have the night before. Carb-forward, familiar, boring. Numbers sourced.
Read8 min read
What to eat before a half marathon (and the night before)
What to eat before a half marathon: the night-before dinner, race-morning breakfast, timing, and whether to carb load. Familiar, carb-heavy, boring.
Read11 min read
What is Hyrox? The race, the 8 stations, the weights, explained
What is Hyrox? Eight 1 km runs, eight stations, one timing chip and no hiding. The format, the stations, the weights and the rules, from the rulebook.
Read8 min read
Weight training for runners: heavy, light, or not at all?
Weight training for runners: heavy beats light, and 'not at all' loses hardest. What the loading research says, plus a plan and a weekly schedule.
Read9 min read
VO2 max: what's average, what's good, and how to increase it
How to increase VO2 max without a lab or a gimmick: what the number means, what average VO2 max looks like by age, and the training that moves it.
Read9 min read
VO2 max training: the intervals that actually raise it
VO2 max training isn't 'go hard and hope'. The interval sessions with research behind them, how hard to run them, and how often they belong in your week.
Read8 min read
VO2 max chart by age and sex (with sources)
A VO2 max chart by age and sex built from lab-measured data, not vibes: percentiles for men and women aged 20 to 79, and how to read your own number.
Read10 min read
Workout with menstruation: what the evidence says about training with your cycle
Should you workout with menstruation or plan training around your cycle? What the research shows, why it's mixed, and how to track your own pattern.
Read9 min read
Threshold run: what it is, how to pace it, and tempo vs threshold
A threshold run is comfortably hard, not a race. What a threshold run is, how to pace it by feel, heart rate or pace, and how it differs from a tempo run.
Read8 min read
Tapering: how to cut training before a race without losing fitness
Tapering means cutting volume before a race while keeping some intensity. How long to taper, how much to cut, and why race week isn't for new PRs.
Read8 min read
Sub 4 hour marathon pace: splits, training and the second half
Sub 4 hour marathon pace is 5:41 per km or 9:09 per mile. Splits, the buffer you need, the long runs that matter, a week with lifting, and race pacing.
Read9 min read
20 minute 5K pace: how to run a sub-20 5K
20 minute 5K pace is 4:00 per km or 6:26 per mile, held for 3.1 miles. Splits, the fitness it takes, key sessions and a week that keeps your lifting.
Read9 min read
Strength vs hypertrophy training: what's actually different
Strength vs hypertrophy training differs less than gym lore says. What changes (load, rest, practice) and what doesn't, with sets, reps and research.
Read12 min read
The best strength training for women: a no-nonsense guide
The best strength training for women is the same lifting that works for anyone: compound lifts, enough hard sets, steady progress. Here's the evidence.
Read11 min read
Strength training for women over 40: why it matters more, not less
Strength training for women over 40: what the guidelines and research say, how to start or restart, and how to lift through perimenopause and beyond.
Read9 min read
Strength training for runners: what to lift, how often, and where it fits
Strength training for runners isn't a mobility circuit with a resistance band. What to lift, how heavy, how often, and where it goes in a running week.
Read10 min read
Strength and conditioning for runners: the complete week
Strength and conditioning for runners is more than a gym session. Strength, plyos, conditioning and easy miles, arranged into one week that works.
Read9 min read
Split squat form (and how it differs from a lunge)
Split squat form in six steps: stance length, knee travel, torso angle, and the fixes for wobbling. Plus how to bias glutes or quads and how to load it.
Read7 min read
Split squat vs lunge: which one should you do?
Split squat vs lunge: one keeps your feet still, the other makes you step. Which builds more strength, which is kinder to knees, which runners need.
Read7 min read
Sled push alternative: how to train the Hyrox sled push without a sled
No sled? The best sled push alternative copies the low body angle and the leg drive, not the look. Gym and at-home options, ranked, plus sample sessions.
Read8 min read
Running warmup: how to warm up before a run
A running warmup is 10–15 minutes of easy jogging, plus drills and strides before anything fast. A routine by session type, and what to skip.
Read12 min read
Running pace guide: how to improve running pace and hit your goal
How to improve running pace without guessing: find an honest goal pace, train it in the right doses, and convert min/mile to min/km in one table.
Read9 min read
Running for women: training, pacing and racing for female runners
A practical guide for female runners who also lift: how to structure the week, real median race times, pacing, racing the 5K to the half, and kit.
Read9 min read
Running drills: the warm-up that makes you faster
Running drills explained without the folklore: what A-skips, B-skips, strides and hills do, a 10-minute routine, and where drills fit in a running week.
Read8 min read
Best running cadence: is 180 steps per minute a real thing?
The best running cadence isn't 180 for everyone. What research says about step rate, why it changes with speed, and how to nudge yours up 5% if it's low.
Read9 min read
The RPE scale explained: rate of perceived exertion for running and lifting
The RPE scale is a 1–10 rating of how hard something felt, and it works for intervals and squats alike. Here's what each number means and how to use it.
Read9 min read
The rows exercise: every variation, muscles worked and which to use
The rows exercise in all its forms: barbell, dumbbell, cable, inverted. Muscles worked, form, the mistakes that turn it into a shrug, and which row to pick.
Read11 min read
Romanian deadlift (RDL) form: muscles worked and how to program it
Romanian deadlift form without the folklore: hips back, soft knees, stop at your hamstrings. Barbell and dumbbell RDL setup, fixes and runner programming.
Read8 min read
Reps in reserve (RIR): how close to failure you should train
Reps in reserve is how many more reps you could have done. What RIR means, how it maps to RPE, and how close to failure to train for size and strength.
Read9 min read
Push pull legs: the split, the schedule, and where runs fit
Push pull legs is a great split with one catch: the legs. The 3-day and 6-day routine, sample workouts, and how to fit runs in without wrecking either.
Read10 min read
Pull-ups: form, progressions and how to get more reps
Pull ups are simple and brutally honest. Strict form, the progressions that get you from zero to sets of ten, and how to fit them into a week of running.
Read8 min read
Overtraining vs just tired: the signs, and how to recover
Most people who think they have overtraining are just under-recovered. How to tell the difference, the warning signs, and how to recover from overtraining.
Read7 min read
Mesocycles, macrocycles and microcycles explained
A mesocycle is a block of a few weeks with one job. What a mesocycle is, how it fits inside a macrocycle, and how to build one for running or lifting.
Read9 min read
The MAF method: the 180 formula, MAF tests and who it suits
The MAF method is Phil Maffetone's heart rate cap: 180 minus your age, adjusted. How the 180 formula works, how to run a MAF test, and who it suits.
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Lunges: types, form and how to program them
Lunges are the leg exercise everyone knows and nobody programs properly. Forward, reverse, walking and lateral, with form fixes, loading and sets.
Read7 min read
Lunges vs squats: which is better for your legs (and your running)?
Lunges vs squats, settled without gym folklore: what the research says about strength, muscle and running, and why most runners should do both each week.
Read7 min read
HRV lower than usual? What low HRV means for training
HRV lower than usual this morning? Usually it's sleep, alcohol, stress or a hard session. What a lower HRV means, when it matters, and what to do.
Read8 min read
LISS cardio vs HIIT: what each one does for you
LISS cardio is the boring one, which is exactly why it works. What it does, the right LISS heart rate, how it compares with HIIT, and how much of each.
Read8 min read
Female leg training: the full lower-body session for women
Female leg training without the folklore: a full leg workout for women with squats, hinges and single-leg work, how to progress it, and where runs fit.
Read9 min read
Leg press alternatives you can do anywhere (home or gym)
The best leg press alternative depends on what you've got: a bench, one kettlebell, a barbell or nothing. Home and gym options, form and how to program them.
Read8 min read
Lactate threshold: what it is, how to test it, and how to raise it
Lactate threshold is the hardest pace you can hold before things fall apart fast. What it is, how to test it without a lab, and how to push it up.
Read7 min read
Is running everyday bad for you? What running every day actually does
Is running everyday bad? Not automatically. It depends on how hard, how long and how new you are. When daily running works, and when it quietly backfires.
Read10 min read
Hyrox workouts: 10 sessions that actually transfer to race day
Ten Hyrox workouts that train what the race tests: running on wrecked legs, heavy sleds, 100 wall balls. Plus how to fit them in a week without breaking.
Read10 min read
Hyrox weights by division: sled, wall ball, sandbag and carry loads
Hyrox weights for every division, from the 26/27 rulebook: sled push, sled pull, farmers carry, sandbag and wall ball loads, and how to train for them.
Read8 min read
Hyrox weights for women: Open, Pro and Doubles
Hyrox weights for women from the 26/27 rulebook: Women Open, Women Pro, Doubles and Relay loads in kg and lb, the 2.70 m wall ball target, and how to train.
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The 8 Hyrox stations in order: what each one is and how to train it
The 8 Hyrox stations in order, from SkiErg to wall balls: what each one is, the rulebook standards that cost people time, and how to train every one.
Read8 min read
Hyrox Doubles: rules, splitting the work, and good times
Hyrox Doubles explained from the 26/27 rulebook: how it works, the rules that cost pairs time, Mixed Doubles weights, splitting stations and median times.
Read8 min read
Hyrox Doubles and Mixed Doubles weights, in kg and lb
Hyrox Mixed Doubles weights from the 26/27 rulebook: 152 kg sled push, 103 kg pull, 2 x 24 kg carry, 20 kg sandbag, 6 kg ball. Plus lb and every division.
Read11 min read
What is hybrid training? The complete guide to running and lifting without wrecking either
What is hybrid training? Running and lifting in one plan, scheduled so neither ruins the other. The research, the rules, the splits and a sample week.
Read8 min read
HRV and training: should your watch decide your workout?
HRV and training: what HRV-guided training is, what the studies found, and how to build an HRV training plan without letting one bad night run your week.
Read10 min read
What's a good HRV score? Heart rate variability for people who train
What is a good HRV score? Yours, measured against your own baseline. What HRV tracks, what average HRV looks like, and how to use the trend.
Read11 min read
How to train for Hyrox: running, stations and the week that fits both
How to train for Hyrox without two plans fighting: build the engine, get strong for the stations, practice running on wrecked legs, fit it in one week.
Read10 min read
How to train to run a marathon (without quitting the gym)
How to train to run a marathon when you also lift: build length, the long run, easy miles, where 1–2 lifts a week fit, and the taper nobody respects.
Read10 min read
How to train for a half marathon (without giving up the gym)
How to train for a half marathon when you also lift: how many weeks, which runs matter, where strength fits, and why medium-hard everything goes nowhere.
Read9 min read
How to run faster: the training that actually works
How to run faster without a magic workout: run more often, mostly easy, add a little fast running, lift, and keep at it. The boring method that works.
Read10 min read
How many sets per workout (and per muscle, per week)?
How many sets per workout? Count weekly hard sets per muscle, then split them across sessions. The research-backed numbers, and how running changes them.
Read8 min read
How long does it take to train for a marathon?
How long to train for a marathon: 16–20 weeks if you already run, closer to a year from the couch. Timelines by starting point, plus where lifting fits.
Read7 min read
How long will it take to train for a 5K?
How long will it take to train for a 5K? About 8 to 10 weeks from zero, 4 to 6 if you're active, 6 to 8 to race one faster. Here's which one you are.
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Barbell hip thrusts: form, setup and how heavy to go
Barbell hip thrusts without the awkward flailing: bench height, bar position, a five-step setup, the common faults, how heavy to go and where they fit.
Read8 min read
Hill sprints: the workout runners and lifters both need
Hill sprints: 8–10 seconds of hard uphill running and a long walk back. How to do hill sprints, treadmill hill sprints, and whether they make you faster.
Read11 min read
Heart rate zones explained: what each zone does and how to use them
Heart rate zones are just five effort buckets with a strap attached. Here's what each zone does, how to find yours, and why the formulas are rough.
Read9 min read
Post half marathon recovery: what to do in the days after
Post half marathon recovery, day by day: when to run again, when heavy legs come back, what to eat, and why race week plus one is not PR week.
Read8 min read
What is a good marathon time? Averages by age and goal
What is a good marathon time? The median finisher runs about 4:27. Here's the split by sex, the Boston standards by age, and how to pick your own goal.
Read8 min read
Average 5K time: what's a good 5K time, by age and level
The average 5K time is 34:37 in RunRepeat's 35-million-result data. Here's the split for men and women, what counts as good, and how to get faster.
Read7 min read
What's a good 10K time? Averages and realistic goals
What's a good 10K time? The median is 1:02:08 in RunRepeat's data, and only 40% of runners break an hour. Here's the split by sex, by age, and by goal.
Read8 min read
Goblet squat: the best squat for beginners and runners
The goblet squat teaches you to squat better than any cue. Kettlebell and dumbbell setup, the common faults, sets and reps, and where it fits around runs.
Read12 min read
Glute exercises: the best moves for strength and size
The glute exercises worth your time: hip thrusts, RDLs, split squats, step-ups and abductions, with how-tos, sets and reps, and what the EMG data says.
Read8 min read
3-day full body workout: the simplest effective split
A 3 day full body workout trains everything three times a week in under an hour. The full program, sets and reps, how to progress, and where runs go.
Read9 min read
Front squats: form, benefits and front vs back
Front squats keep you upright and make your quads do the work. Rack position, form fixes, dumbbell and banded options, and how they compare to back squats.
Read9 min read
Fartlek, tempo and intervals: which hard run does what
A fartlek is speed play: run hard, run easy, repeat. Here's how fartlek training compares with tempo runs and intervals, and which one your week needs.
Read10 min read
Farmer's walk: muscles worked, form and how heavy to go
The farmer walk: pick up two heavy things, walk, don't drop them. Form, muscles worked, how heavy to go, sample workouts and the Hyrox carry standard.
Read8 min read
Eccentric vs concentric: what each phase does for strength and size
Eccentric vs concentric: lowering vs lifting. What each phase does for strength and muscle growth, why lowering makes you sore, and how to use tempo.
Read8 min read
Dumbbell workout for beginners: a full program with two dumbbells
A dumbbell workout for beginners that trains your whole body with two dumbbells: two sessions, eight moves, how to choose weights and how to progress.
Read7 min read
Does running burn muscle? Only if you program it badly
Does running burn muscle? Not on its own. What costs lifters muscle is the deficit, the protein and the schedule. Here is how to run and keep your gains.
Read9 min read
Deload week: what it is, how often to take one, and what to actually do
A deload week is a planned lighter week, not a week on the couch. Here's how often to take one, what to cut, and how to deload when you run and lift.
Read11 min read
How to deadlift: setup, form and the mistakes that hurt
How to deadlift without gym folklore: a five-step setup, the mistakes that wreck the pull, sets and reps by goal, and where it fits a week of running.
Read7 min read
Daily undulating periodization (DUP): what it is and who it suits
Daily undulating periodization rotates heavy, medium and light days inside the same week. What DUP is, what the studies say, and a DUP program to copy.
Read8 min read
Concurrent training and the interference effect: what the research actually says
Concurrent training has a scary reputation. Forty years of research say the interference effect is real, smaller than gym lore, and mostly scheduling.
Read7 min read
Does cardio after lifting kill gains? How to order runs and lifts (same day or not)
Does cardio after lifting kill gains? No. Order by priority, split sessions when you can, and keep hard runs away from leg day. The research, simplified.
Read11 min read
Bulgarian split squat: form, benefits and how heavy to go
The Bulgarian split squat is the leg exercise everyone hates and runners need. Setup, form fixes, dumbbell loading and where it fits a running week.
Read8 min read
Box jumps: how to do them and why runners should
Box jumps train the fast, springy side of your legs that heavy lifting misses. How to do them, how high to go, lateral and depth jumps, and the running case.
Read10 min read
Bench press form: setup, bar path and safety
Proper bench press form without the ego: a five-step setup, the bar path, dumbbell bench press form, the usual mistakes, and how to bench safely alone.
Read9 min read
Back exercises for women: the best moves, with and without equipment
The best back exercises for women at the gym, with dumbbells or with nothing: how to do each one, a full back session, how to progress, and where runs fit.
Read7 min read
Average mile time by age and sex (and what's actually good)
Average mile time in real race data: 11:09 per mile for the median 5K runner, 10:00 at the 10K. By age and sex, what counts as good, and how to test yours.
Read7 min read
Average half marathon time (and what's a good one)
The average half marathon time is about 2:15, per RunRepeat's 35-million-result dataset. Here's the split for men and women, and what counts as good.
Read8 min read
Average 5K time for women (and what counts as good)
The average 5K time for women is 37:28, the median in RunRepeat's 35-million-result dataset. Percentiles, paces, and what a good time looks like for you.
Read9 min read
Assault bike workouts for conditioning, plus a 6-week assault bike workout plan
An assault bike workout plan that isn't just 'go until you fall off'. Eight sessions, a 6-week progression, and where the bike fits in a hybrid week.
Read8 min read
AMRAP workouts: how an AMRAP workout works, with examples
An AMRAP workout is a clock, a short list of movements and your ego. How they work, how to pace one, six examples, and where they fit in a hybrid week.
Read8 min read
Ab workout for women: core training that actually does something
An ab workout for women built for strength, not belly-fat promises: the core exercises that matter, a gym and home session, and how to fit it around runs.
Read8 min read
A skip and B skip: how to do them and what they're for
What is an A skip? A rhythmic skip with a high knee and a quick foot strike. How to do A skips and B skips, common mistakes, and what they really do.
Read11 min read
5K training: how to train for a 5K (and keep lifting)
5K training for people who lift: a beginner plan, the sessions that make you faster, where 1–2 strength days fit, and how to step up to the 10K after.
Read8 min read
Average run time for 5K by age and sex
Average run time for 5K by age, from a dataset that actually publishes it: median and mean times for men and women, ages 15 to 79, and what they mean.
Read8 min read
3:30 marathon pace: splits, training and race-day plan
3:30 marathon pace is 4:59 per km or 8:01 per mile, so run 8:00s. Full splits, the fitness it takes, marathon-pace sessions and a week with lifting.
Read8 min read
How to train for a 10K (and how long it takes)
How to train for a 10K while you keep lifting: how long it takes from zero or from 5K, an 8-week plan, the key sessions and where strength days fit.
Read3 min read
The two-day rule: the only workout habit trick that survives real life
Streaks break. Motivation fades. The two-day rule is the one workout habit strategy that still works when your life stops cooperating.
Read3 min read
Training quality vs quantity: why more isn't better
More sets, more miles, more days. The instinct is always more. Here's why training quality beats quantity, and how to tell if you're doing junk volume.
Read4 min read
How to run and lift in the same week without one wrecking the other
The hybrid athlete's real problem isn't motivation. It's scheduling. Here's the ordering logic a good coach uses to fit hard runs and heavy lifts into one week.
Read4 min read
Rest days: how many you need and what to actually do on them
Rest days aren't lost days. They're where the training turns into results. How many you need, what to do on them, and how to tell when you need an extra one.
Read4 min read
Progressive overload explained: how to actually get stronger
Progressive overload is the one principle behind every training result. Here's what it means, the five ways to apply it, and how to do it without getting hurt.
Read4 min read
Periodization for normal people: base, build, peak, taper
Periodization sounds like something for Olympians. It's just organising your training so the hard weeks land when they matter. Here's how to do it with a job and a life.
Read4 min read
What to do when you miss a week of training (and what not to do)
You missed a week of training. Here's exactly what you've lost, which is less than you think, and how to come back without making it worse.
Read3 min read
How to start working out when you've never stuck with it
You don't have a motivation problem. You have a plan-that-was-too-big problem. Here's how to start working out in a way that survives week three.
Read3 min read
How to start running without hating it
Most people who try to start running go too fast, too soon, and quit. Here's how to start running in a way that doesn't feel like punishment.
Read3 min read
How many days a week should you work out? (An honest answer by level)
The real answer to how many days a week you should work out depends on one thing nobody asks: how many you'll actually do. Here's the breakdown by experience level.
Read4 min read
Beginner strength training: the five movements that matter
You don't need forty exercises. Beginner strength training is five movement patterns, done well, twice a week. Here they are, with how to progress each one.
Read2 min read
Why exrsz exists (and why the mean setting is locked)
A short, honest note on what we're building, who it's for, and why we let you choose how much your coach is allowed to hurt your feelings.
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