Course notes · Running training & race-day plans

A practical guide to running training and race-day plans.

From the first walk-run to the taper, here are thirty running topics — how to build a base, follow a plan, tidy your form, strengthen the supporting work, and show up on race day ready.

01Getting Started

The first weeks of running — building the habit, form, and breathing that carry you through every run after.

001 Couch to 5K Beginner 002 Running Form Basics Beginner 003 Breathing Technique Beginner 016 Running Posture Beginner 017 Running Shoe Fit Beginner 018 Easy Pace Beginner

02Training Plans

Structured programs from 5K to marathon — how weekly mileage, easy runs, long runs, and workouts fit together.

004 5K Training Plan Beginner 005 10K Training Plan Intermediate 006 Half Marathon Plan Intermediate 019 Base Building Beginner 020 Marathon Training Plan Advanced 021 Interval Training Intermediate

03Technique & Form

How the body moves at pace — cadence, foot strike, hills, and the small corrections that make running efficient.

007 Cadence Intermediate 008 Foot Strike Intermediate 009 Hill Running Intermediate 022 Stride Length Intermediate 023 Downhill Running Intermediate 024 Tempo Run Intermediate

04Strength & Conditioning

The supporting work off the road — core, hips, mobility, and cross-training that keep a runner balanced.

010 Strength for Runners Beginner 011 Core Training Beginner 012 Mobility Warm-Up Beginner 025 Cross-Training Beginner 026 Stretching Beginner 027 Foam Rolling Beginner

05Race Day & Recovery

Pacing, fueling, hydration, tapering, and the rest that turns training into a strong, consistent race day.

013 Race Day Strategy Intermediate 014 Pacing Intermediate 015 Tapering Intermediate 028 Hydration Beginner 029 Fueling Intermediate 030 Rest and Recovery Beginner