Train. Recover. Repeat.
Practical running playbooks for real runners — beginners to race prep. Built for consistency, smart effort, and durable fitness.
Choose your goal
Tap a goal card to open the matching playbook below. Keyboard: Enter or Space.
Running Glossary
Use this as your quick-reference for common running terms and training language. You’ll see these words throughout the playbooks — especially when you start adding variety beyond easy runs.
Common run types (what they mean & how to run them)
If a plan says tempo, intervals, fartlek, strides, or hills, use these quick rules. Keep workouts controlled and finish feeling like you could do one more rep.
🟢 Easy run
Comfortable, conversational running that builds aerobic fitness and consistency.
- Effort: RPE 3–4
- You could keep going if needed
🔵 Recovery run
Very easy running used to promote recovery between harder sessions.
- Slower than normal easy pace
- Short and gentle
🧱 Long run
Your longest run of the week, focused on endurance rather than speed.
- Easy, steady effort
- Gradually increased over time
⚡ Tempo run
Sustained “comfortably hard” running that builds stamina and pace control.
- Effort: RPE 6–7 (you can say a short phrase, not chat)
- How to run: warm up 10 min easy → hold steady effort → cool down 5–10 min
- Example: 15–25 min continuous, or 2 × 10 min with 2–3 min easy
🔥 Interval training
Short, faster repeats with easy recovery between efforts.
- Effort: RPE ~8 (hard, but controlled — not sprinting)
- How to run: run the “on” reps smooth → recover easy until breathing settles
- Example: 6 × 2 min hard, 2 min easy (or 8 × 400m w/ easy jog)
🎯 Fartlek
“Speed play” — bursts of faster running mixed into an easy run.
- How to run: stay easy most of the run → add 20–90 sec pick-ups → jog easy to recover
- Effort: controlled hard (you should finish the workout feeling good)
- Example: 10 min easy → 8 × (1 min quicker / 1–2 min easy) → easy to finish
⛰️ Hill sprints
Very short uphill efforts that build strength and running form.
- How to run: tall posture, quick steps, drive arms → walk/jog down for full recovery
- Effort: strong but smooth (never all-out)
- Example: 6–10 × 20–30 sec uphill, full walk-down recovery
🎚️ RPE (Rate of Perceived Exertion)
How hard a run feels on a 1–10 scale.
- 3–4: easy / conversational
- 6–7: tempo / “comfortably hard”
- 8: hard intervals / short repeats
🫀 Heart rate (HR)
Beats per minute. Useful for keeping easy days easy and learning pacing.
- HR can drift up during long runs, heat, stress, hills, or dehydration.
- Use HR as a guide — not a grade.
🫀 Heart rate zones
Training “zones” are ranges of effort, usually based on max HR or threshold.
- Easy / aerobic: comfortable, sustainable (often Zones 1–2)
- Tempo / threshold: steady hard effort (often Zone 3–4)
- VO₂ / hard: short repeats (often Zone 4–5)
👣 Cadence
Steps per minute (SPM). Higher cadence often means shorter, quicker steps.
- Don’t chase a “magic number.” Focus on light, quick steps.
- If you’re overstriding, a slightly quicker cadence can help.
📏 Stride length
How far you travel per step. Too long can cause overstriding and extra impact.
- Speed comes from cadence + a natural stride (not reaching).
- Think “push the ground back” vs. “reach forward.”
🧪 VO₂ max
Roughly, your body’s ability to use oxygen at high intensity.
- Improved with intervals, hills, and consistent aerobic training.
- Wearable estimates can be noisy — trends over time matter most.
🏁 Tempo / Threshold
“Sustainably hard” effort where you can work, but not sprint.
- Often feels like your fastest controlled pace for 20–40 minutes.
- Great for improving race pace comfort.
✨ Strides
Short, relaxed accelerations to practice smooth, fast running (not a sprint).
- How to run: 15–25 sec build-up → hold smooth fast → stop before straining
- Recovery: walk/jog 45–90 sec between each
- Example: after an easy run, 4–8 strides
📉 Negative split
Running the second half faster than the first half (controlled start, stronger finish).
- Works for long runs and races.
- The “secret” is starting easier than you want to.
🧊 Warmup & cooldown
Prep your body before faster work and help it recover afterward.
- Warmup: 8–12 min easy + 2–4 strides
- Cooldown: 5–10 min easy + light mobility
📈 Down week
A planned easier week every 3–5 weeks so your body can absorb training.
- Reduce volume a bit (or reduce intensity).
- Often leads to better consistency and fewer niggles.
🧠 Overstriding
Reaching too far in front with your foot strike, often increasing braking and impact.
- Fix with: slightly quicker cadence + “land under you” cue.
- Run tall, stay relaxed, avoid reaching.
🥤 Fueling
Carbs + fluids used to support longer runs and races.
- Many runners benefit from carbs on 60+ min runs.
- Practice in training — don’t experiment on race day.
If you’re new or returning, master easy + consistency first. Add variety later — one change at a time.
Running Gear Guide
You don’t need fancy gear to get started — but the right basics can make running more comfortable, safer, and more consistent. Start simple, then add items that solve a problem you actually have.
👟 Shoes (how to choose)
- Comfort first: pick the shoe that feels good immediately (no “break-in” pain).
- Fit tips: thumb-width space in front of toes, snug heel, no rubbing hot spots.
- Neutral vs stability: neutral for most runners; stability if you consistently feel your foot/ankle collapses inward or you’ve been fit into stability before.
- Road vs trail: road shoes for pavement; trail shoes for dirt/rocks (more grip + protection).
- Rotation helps: two pairs (easy/long vs faster days) can reduce niggles.
- Replace: when cushioning feels “dead,” you notice new aches, or tread is worn unevenly.
🧦 Socks (underrated upgrade)
- Avoid cotton (holds sweat). Choose technical running socks.
- If you blister: try thinner socks, better fit shoes, or anti-chafe + blister tape.
- For longer runs: consider slightly higher socks for less shoe rub.
🩳 Shorts / tights / tops
- Choose lightweight, breathable fabrics (again: avoid cotton when possible).
- Chafe prevention: longer inseams, snug liner/shorts, and anti-chafe balm.
- Cold weather: tights + layers; warm weather: lighter colors and airflow.
🎒 Hydration (vests, belts, handhelds)
- Under ~60 minutes: many runs are fine without carrying water (weather-dependent).
- Hot days or 60+ minutes: bring fluids.
- Belts: simple and light for short bottles + keys.
- Handhelds: easy for short-long runs (one bottle).
- Vests: best for long runs and trail runs; holds fluids, fuel, phone, layers.
⌚ Running watch
- Helpful for pacing and tracking, but not required.
- Look for GPS accuracy, battery life, and comfort.
- Use it as feedback — don’t let it turn every run into a test.
🫀 Heart rate monitor
- Chest strap: most accurate (great for intervals + HR zones).
- Wrist HR: convenient but can lag, especially in cold or fast changes.
- Use HR to keep easy days easy (especially on hills or heat).
🔦 Safety (lights + reflective)
- Early/late runs: wear reflective gear and use a light.
- Headlamp for dark paths; clip-on lights for visibility to cars.
- Share your route or use live tracking when running alone.
🎧 Extras that help
- Phone carry: waistband pocket, belt, or armband.
- Fuel: gels/chews for long runs (practice in training).
- Weather: hat/visor, sunglasses, gloves, buff.
- Quick fixes: anti-chafe, blister tape, spare hair tie, safety pins.
Buy gear to solve a problem (blisters, chafe, carrying water, winter runs). Comfort and consistency beat “perfect” specs.
Running Apps
Apps can help you track runs, follow training plans, discover routes, and stay motivated. Use them to support consistency — not to pressure you into turning every run into a competition.
🏅 Strava
- Best for community, group motivation, and simple run logging.
- Good route discovery and segments (use responsibly).
- Privacy tip: use privacy zones near home/work and review who can see your activities.
⌚ Garmin Connect / COROS / Polar / Suunto
- Great if you use a watch and want training load, trends, and recovery data.
- Best for long-term stats: volume, pace, HR, sleep, and workouts.
🍏 Apple Fitness / Google Fit
- Simple tracking and health integration (steps, workouts, heart health).
- Good for beginners who want fewer metrics.
🎧 Nike Run Club (NRC)
- Guided audio runs and beginner-friendly structure.
- Great for motivation and learning pacing by feel.
🗺️ Route apps (Komoot / AllTrails / Google Maps)
- Helpful for planning routes, exploring trails, and avoiding traffic.
- Use offline maps when you run somewhere new.
📈 Training plans (Runna / TrainingPeaks / Final Surge)
- Useful when you want a structured plan for a race.
- Pick plans that protect easy days and ramp gradually.
- If a plan overwhelms you, scale it down — consistency wins.
⏱️ Interval timers
- Great for run/walk, fartlek, or interval sessions without doing math mid-run.
- Many watches include this — phone apps work too.
🎵 Music / podcasts (optional)
- Can make easy miles easier — just keep volume low for awareness.
- For workouts: some runners prefer no music to stay in tune with effort.
Choose 1–2 apps you’ll actually use. Track the basics, celebrate consistency, and ignore the noise when you need to.
New to Running — Starter Playbook
Consistency first. Easy effort. Build the habit and protect your body.
The goal in your first weeks isn’t speed — it’s showing up consistently and building confidence. If you finish most runs feeling like you could do a little more, you’re doing it right.
✅ Step 1: Pick a frequency you can repeat
- 2–3 runs/week is perfect to start.
- Rest days are training — they’re where your body adapts.
- Walk breaks are normal. Try: 2 min run / 1 min walk.
🎚️ Step 2: Learn “easy” (talk test + RPE)
- Talk test: you can speak in full sentences.
- RPE 3–4/10: relaxed, controlled breathing.
- If you’re unsure, slow down. Easy is the “secret sauce.”
🧩 Step 3: What your week should look like
Keep it simple. Most runs are easy. One run is “a little longer.”
- Day 1: Easy run (20–30 min)
- Day 2: Easy + slightly longer (25–40 min)
- Day 1: Easy
- Day 2: Easy (or run/walk)
- Day 3: Easy long-ish run
🚫 Step 4: Avoid the common traps
- Starting too fast (then hating the run later)
- Trying to “make up” missed days by overdoing one day
- Comparing pace — effort matters more than speed early on
- Running through pain that changes your form
Do 2–3 easy runs. Finish feeling capable. If pain is sharp or changes your stride, stop and walk. Glossary
Build Endurance — Run Longer
Long runs + patient pacing + basic fueling = durable endurance.
Endurance improves when you stack weeks of controlled effort. Your long run should feel steady and manageable, not like a weekly survival test.
📅 Step 1: Structure your week
- Most runs easy (talk test). This protects you from overtraining.
- Include one long run and 1–2 short easy runs.
- Optional: 1 day cross-training (walk, bike, strength).
🕒 Step 2: Grow the long run safely
- Add time gradually: +5 to +10 minutes every 1–2 weeks.
- Every 3–4 weeks, do an easier week (slightly shorter long run).
- Finish feeling like you could do 5–10 more minutes.
🥤 Step 3: Fueling rules that work
- Runs under ~60 min: water is usually enough.
- 60+ min: bring carbs (gel/chews/sports drink).
- Practice in training so race day isn’t a science experiment.
🎛️ Step 4: Effort control (the endurance cheat code)
- If breathing gets choppy, slow down (or add a short walk).
- Heart rate drift happens — manage it with pace, not ego.
- Start easier than you think. You can always finish stronger.
First half “too easy,” second half steady. If you’re still conversational at the end, you nailed it.
Improve Pace — Get Faster Without Burnout
One quality workout per week + easy days done right.
Most runners get stuck because every run becomes “medium-hard.” Glossary Speed improves when you protect easy days, then hit one focused workout with good recovery.
🟢 Step 1: Keep easy runs easy
- Easy runs build aerobic fitness and let you recover.
- Talk-test pace. No proving yourself on Tuesday.
- Easy means you can run again tomorrow if needed.
🦘 Step 5: Plyometrics (optional but powerful)
- Short, explosive movements to improve speed and running economy
- Examples: pogo hops, skipping, bounds, box jumps
- Keep reps low and quality high (2–3 sets)
- Do after an easy run or before speed work
🔥 Step 2: Add ONE quality session
Pick one style, once per week:
🧠 Step 3: Warm-up like a pro (simple)
- 8–12 min easy jog
- 2–4 short strides (15–20 sec faster but relaxed)
- Then start the workout — you’ll feel smoother and safer
🦶 Step 4: Cadence + form cues (don’t obsess)
- Think “light, quick steps” not “big reach.”
- Run tall, shoulders relaxed, elbows back.
- Speed comes from pushing the ground back, not overstriding.
Do 6×2 minutes quick with equal easy recovery. Finish feeling strong, not destroyed.
Train for a Race — Confidence Playbook
Pacing plan + taper + fuel practice + checklist that keeps you calm.
Race week is about arriving rested and ready. You can’t gain fitness in the final days — you can only protect it and show up confident.
🧾 Step 1: Set a pacing plan (A / B / C)
- A goal: best-case if conditions are good
- B goal: strong, realistic, still exciting
- C goal: finish proud even if it’s a tough day
🍌 Step 2: Nothing new on race day
- Same shoes, socks, and fuel you used in training
- Practice pre-run snack timing at least once
- If you’re unsure, keep it simple
Race week checklist
- ✔ Taper respected: no “bonus miles” to calm nerves.
- ✔ Outfit tested: shoes, socks, top, bottoms (and weather plan).
- ✔ Fuel plan practiced: you know what you’ll take and when.
- ✔ Start line plan: arrive early, bathroom plan, warm-up plan.
- ✔ Pacing plan ready: first mile controlled, finish strong.
- ✔ Sleep & hydration: prioritize the basics all week.
Start easier than you think. The best races feel controlled early and brave late.
Stay Healthy & Injury-Free — Longevity Playbook
Recovery rules + strength essentials + smart progressions.
The fastest way to improve is to stay in the game. Durability comes from smart training load, recovery basics, and a little strength done consistently.
🚦 Step 1: Pain rules (simple + useful)
- OK: general soreness, mild stiffness that improves as you warm up
- Not OK: sharp pain, limping, pain that changes your form
- If pain worsens each run, take a rest day (or two) and reassess
🧠 Step 2: Recovery hierarchy
- Sleep is #1 (it’s legal performance enhancement)
- Fuel + hydration support adaptation
- Easy days easy so hard days can be effective
🏋️ Step 3: Strength basics (2×/week)
Keep it short and repeatable:
- Squats or sit-to-stands (2–3 sets)
- Glute bridges (2–3 sets)
- Calf raises (2–3 sets)
- Plank or dead bug (2–3 sets)
📈 Step 4: Load management (the big secret)
- Don’t increase speed and distance in the same week.
- Build volume first, then add intensity.
- Every few weeks, do a down week to absorb training.
🛠️ Step 5: Recovery tools (use as needed)
- Foam rolling: improves circulation and reduces stiffness
- Massage / massage gun: helps tight or overworked muscles
- Stretching: gentle, after runs or before bed
- Ice baths / cold exposure: optional for soreness management
- Use these to support training — not to “fix” overload
If you’re tired, convert today into an easy run or a walk. That choice protects your next 2 weeks.
Universal Fundamentals — Works for Every Goal
Effort levels, warmups, fueling basics, and how to progress safely.
🎚️ Effort guide (RPE)
See glossary for how these efforts show up in workouts.
- RPE 3–4: easy / conversational
- RPE 5: steady / “I could hold this awhile”
- RPE 6–7: tempo / comfortably hard
- RPE 8: hard intervals / short repeats
🧠 Warmup + cooldown (simple)
- Easy run: start slow for 5 minutes
- Workout day: 10 min easy + 2–4 strides
- Cooldown: 5–10 min easy + light mobility
🥤 Hydration & fueling basics
- Hot day? Bring fluids earlier than you think.
- 60+ minutes? Consider carbs during the run.
- Post-run: water + carbs + protein is a great combo.
📌 Progress rule of thumb
- Prefer adding minutes over chasing faster pace.
- Most runs easy; 1 “hard” day max early on.
- Consistency beats hero workouts.