Training guides
How each piece of a percentage-based plan works, with numbers and example sessions.
- 10K Intervals: Phase-by-Phase Progression in Percentages
Which intervals to run in each phase to improve your 10K, with percentage examples, paces for a 40:00 runner and recovery between reps.
- Alternations and Float Recovery: 100/90 km Repeats
How to train alternating 1 km at 100% and 1 km at 90% for the half marathon, plus threshold floats, with real paces and a progression.
- Canova Method: Training Phases and Pace Percentages
The general, special and specific phases of Canova-style training, with real paces by percentage and a worked example for a 40:00 10K runner.
- Long Fast Run: Pace, Distance and Gels for Race Day
How to run the long fast run at 85-95% of race pace, by duration and not only distance, with example sessions and a gel plan.
- Marathon Pace Training: How Much MP and How to Build
How many kilometers to run at marathon pace, how to build from 12 to 24 km with floats and how many long runs with an MP segment to include.
- Percentage Pace Training: Formula and Pace Chart
The formula, an 80-115% pace chart and a worked example with real paces, so you can calculate every session from your race pace.
- Special Block Training: Double Sessions and Recovery
What a special block is in Canova-style training, who should run one, an example in percentages and how many easy days you need afterward.
- Taper: How to Prepare in the Last 2-3 Weeks
How much to cut volume, which sessions to keep and how to plan race week for the 10K, half marathon and marathon, with a percentage example.