Training
What are you training for?
A goal changes the whole block, not just the long run. Pick the one you are chasing and read how the weeks are actually built for it, what the paces come out to, and what usually goes wrong.
Training for your first marathon
How many weeks, how many miles, and the three mistakes that end most attempts.
ReadBreaking 4 hours in the marathon
9:09 per mile for 26.2. What it takes, and the fitness you need first.
ReadBreaking 3 hours in the marathon
6:52 per mile. Usually a volume problem, not a speed problem.
ReadChasing a Boston qualifier
The standard is not the entry bar. How much margin to actually build.
ReadTraining for your first half marathon
Twelve weeks from a 5K base. Long enough to matter, short enough to enjoy.
ReadBreaking 2 hours in the half marathon
9:09 per mile for 13.1. Achievable in one honest block for most runners.
ReadBreaking 90 minutes in the half marathon
6:52 per mile. The club runner benchmark, and how threshold volume gets it.
ReadBreaking 20 minutes for 5K
4:00 per kilometre. More aerobic depth than a twenty minute race sounds like.
ReadBreaking 25 minutes for 5K
5:00 per kilometre. Usually eight to twelve weeks from a comfortable 5K.
ReadTraining for your first 10K
Eight weeks from a 5K. The distance where you learn what pacing means.
ReadComing back from injury
Fitness comes back in weeks. Tendons take months. That gap is the danger.
ReadTraining after 40
What actually changes with age, and why the answer is more recovery, not less work.
Read
Your block, written
Put a date on it and Shed builds the weeks.
Shed takes your goal, your race date, and the days you can actually run, then writes every session between here and the start line. It reads each run off your Apple Watch the same day and moves what needs moving. No spreadsheet, no guessing at paces.
Get your plan on iPhone