“How to Pace your Long Run"
Coach room
Structured training plans, coaching insights and education to help runners train smarter and listen to their bodies.
Training Plans
Purpose-built programs tailored to your goals. From base-building to race day, follow a roadmap engineered for peak performance.
10K, 10 Weeks plan
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5K, 8 weeks plan
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Half-Marathon (Advanced), 12 Weeks plan
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Half-Marathon (Beginners), 12 Weeks plan
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Marathon (Beginners), 12 Weeks plan
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PB Protocol Training Program
Download10K, 10 Weeks plan
Download5K, 8 weeks plan
DownloadHalf-Marathon (Advanced), 12 Weeks plan
DownloadHalf-Marathon (Beginners), 12 Weeks plan
DownloadMarathon (Beginners), 12 Weeks plan
DownloadPB Protocol Training Program
Download10K, 10 Weeks plan
Download5K, 8 weeks plan
DownloadHalf-Marathon (Advanced), 12 Weeks plan
DownloadHalf-Marathon (Beginners), 12 Weeks plan
DownloadMarathon (Beginners), 12 Weeks plan
DownloadPB Protocol Training Program
Download10K, 10 Weeks plan
Download5K, 8 weeks plan
DownloadHalf-Marathon (Advanced), 12 Weeks plan
DownloadHalf-Marathon (Beginners), 12 Weeks plan
DownloadMarathon (Beginners), 12 Weeks plan
DownloadPB Protocol Training Program
Download10K, 10 Weeks plan
Download5K, 8 weeks plan
DownloadHalf-Marathon (Advanced), 12 Weeks plan
DownloadHalf-Marathon (Beginners), 12 Weeks plan
DownloadMarathon (Beginners), 12 Weeks plan
DownloadPB Protocol Training Program
Download10K, 10 Weeks plan
Download5K, 8 weeks plan
DownloadHalf-Marathon (Advanced), 12 Weeks plan
DownloadHalf-Marathon (Beginners), 12 Weeks plan
DownloadMarathon (Beginners), 12 Weeks plan
DownloadPB Protocol Training Program
Download10K, 10 Weeks plan
Download5K, 8 weeks plan
DownloadHalf-Marathon (Advanced), 12 Weeks plan
DownloadHalf-Marathon (Beginners), 12 Weeks plan
DownloadMarathon (Beginners), 12 Weeks plan
DownloadPB Protocol Training Program
Download10K, 10 Weeks plan
Download5K, 8 weeks plan
DownloadHalf-Marathon (Advanced), 12 Weeks plan
DownloadHalf-Marathon (Beginners), 12 Weeks plan
DownloadMarathon (Beginners), 12 Weeks plan
DownloadPB Protocol Training Program
Download10K, 10 Weeks plan
Download5K, 8 weeks plan
DownloadHalf-Marathon (Advanced), 12 Weeks plan
DownloadHalf-Marathon (Beginners), 12 Weeks plan
DownloadMarathon (Beginners), 12 Weeks plan
DownloadPB Protocol Training Program
Download10K, 10 Weeks plan
Download5K, 8 weeks plan
DownloadHalf-Marathon (Advanced), 12 Weeks plan
DownloadHalf-Marathon (Beginners), 12 Weeks plan
DownloadMarathon (Beginners), 12 Weeks plan
DownloadPB Protocol Training Program
Download10K, 10 Weeks plan
Download5K, 8 weeks plan
DownloadHalf-Marathon (Advanced), 12 Weeks plan
DownloadHalf-Marathon (Beginners), 12 Weeks plan
DownloadMarathon (Beginners), 12 Weeks plan
DownloadPB Protocol Training Program
Download10K, 10 Weeks plan
Download5K, 8 weeks plan
DownloadHalf-Marathon (Advanced), 12 Weeks plan
DownloadHalf-Marathon (Beginners), 12 Weeks plan
DownloadMarathon (Beginners), 12 Weeks plan
DownloadPB Protocol Training Program
Download10K, 10 Weeks plan
Download5K, 8 weeks plan
DownloadHalf-Marathon (Advanced), 12 Weeks plan
DownloadHalf-Marathon (Beginners), 12 Weeks plan
DownloadMarathon (Beginners), 12 Weeks plan
DownloadPB Protocol Training Program
Download10K, 10 Weeks plan
Download5K, 8 weeks plan
DownloadHalf-Marathon (Advanced), 12 Weeks plan
DownloadHalf-Marathon (Beginners), 12 Weeks plan
DownloadMarathon (Beginners), 12 Weeks plan
DownloadPB Protocol Training Program
DownloadEducational Articles
Data-backed insights into the science of running. Expand your technical knowledge and build a foundation for long-term athletic success.
Pacing strategies for 5km to Marathon Distances
Pacing strategies for 5km to Marathon Distances Don’t let your first km be your fastest. Master race discipline with distance-specific strategies to help you avoid the "went off too quick" trap and finish every race strong.
Mental Strategies for endurance and motivation
Dark outside and the sofa is calling? Learn how to silence the excuses. From "ABC goals" to the "just one mile" rule, discover the mental tools you need to stay consistent and motivated.
Strides
Don't let your legs get stale. Discover why 100m of controlled, relaxed effort is the missing link in your training. Learn exactly how to execute strides to inject speed into your plan without sacrificing recovery.
Video Tutorials
Precision-focused demonstrations of drills and strength work. Master the mechanics and movement patterns required to unlock your full potential.
Mobility and Strength Exercises for Runners
Running from drills: Arm swing, Cadence, Posture
Short Coaching Tips
High-impact "quick wins" for your daily routine. Expert cues and mental strategies to sharpen your edge before you even lace up.
“How to Structure Weekly Mileage for Speed Gains”
“Mindset Trick to Push Through Tough Kilometres”
“Quick Recovery Tips after a Hard Session”