Running Training Blog
Data-driven running — threshold pace, VDOT, Zone 2, training load and marathon plans, simply explained.
Fundamentals
What is Threshold Pace in Running?
Lactate threshold explained: definition, calculation, test methods and why threshold pace is the most important number in run training.
VDOT Calculator Explained — Daniels' Formula
What VDOT is, how it's derived from a race time, and how to use it to set easy/threshold/interval/repetition paces.
How to Calculate Running Load (Training Load)
What Training Load is, how it's calculated from pace data, and why it's the cleanest measure of training load for runners.
Fitness, Fatigue, Form Explained for Runners
What Fitness, Fatigue and Form mean. How to read the training-status view and use it to peak on race day.
Methodology
Zone 2 Running — Why Slow Running Makes You Faster
Why 80% of your training should be easy, how to find the right Zone 2 intensity, and what slow running does to your aerobic engine.
Polarized Training for Runners — The 80/20 Method
What Seiler's 80/20 method is, why it beats threshold-heavy plans, and how to apply it as a recreational runner.
Events
Marathon Training Plan — 16 Weeks
Full 16-week marathon build with phases, peak mileage, key sessions and a 3-week taper. Sub-3, sub-4 and first-marathon variants.
Half Marathon Training Plan — 12 Weeks
12-week half marathon plan: progressive long runs, threshold work and a 2-week taper. Including pace targets per goal time.
Marathon Guides
First Marathon Training Plan
A beginner's 16-20 week guide: how many weeks you need, weekly structure, the long-run build to 20 miles, and the taper.
12-Week Marathon Training Plan
A 12-week plan for runners with a base: long-run progression to 20 miles, peak mileage, taper, and a sample week.
Marathon Training Week by Week
How a 16-20 week block breaks into base, build, peak, and taper phases, and what each one focuses on.
Marathon Long Run Progression
How to build the long run safely: add 1-2 miles at a time, take cutback weeks, and peak at 18-20 miles three weeks out.
Marathon Taper
The 2-3 week taper: cut volume, keep intensity, carb-load, and arrive on race day fresh.
Marathon Fueling Strategy
Carbs per hour, when to take gels, hydration, carb-loading, and the pre-race breakfast, plus a race-day timeline.
Marathon Recovery
What to do from the finish line through four weeks out, when to run again, and the signs you've recovered.
Plan your running data-driven with WattRun
Threshold pace, training load and AI-generated plans — calculated automatically from your runs.
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