Training Tips
Actionable training tips and coaching advice to help endurance coaches plan smarter sessions and support athlete progress.
Marathon Training Plan: How to Train for a Marathon, Phase by Phase
Build a marathon training plan phase by phase: how many weeks you need, how far the long run goes, weekly mileage and marathon-pace work.
Beginner Half Marathon Training Plan: 12 Weeks to Your First Finish
A 12-week beginner half marathon training plan with time-capped long runs, a walk-break option, and clear rules for missed weeks.
Triathlon Training Load with ECOs: How to Track Swim, Bike, and Run
Learn how ECOs measures triathlon training load across swim, bike, and run, how bricks and races score, and what athletes log weekly.
Couch to 10K Plan: Beginner Progression to 10K
Follow a 12 week couch to 10K plan with the full schedule, what to do when a week goes wrong, and a race day plan for your first 10K.
Beginner Running Plan: 12 Week Program to Start Running
A 12-week beginner running plan with a week-by-week program, walk-break technique, soreness rules, and interruption protocols.
Couch to 5K Plan: 9 Week Beginner Running Program
Follow a 9 week couch to 5K plan: the full schedule, the logic behind each phase, and how to adapt it for any beginner runner.
5K Training Plan for Runners
An 8-week 5K training plan with placement criteria, progression logic, and step-back rules for finishing or racing the distance.
Progression Run Workouts: The Pacing Structure That Builds Race-Day Effort Awareness
Learn how to structure a progression run workout: formats, effort calibration, programming across a block, and reading the data after.
Running Strides Workout: How to Program Strides Effectively Across a Block
Learn how to program a running strides workout across a block: phase-by-phase intent, weekly placement, dosing, and how to read a heavy set.
Fartlek Training for Running: How to Program Effort-Based Speed Work
Learn what defines the fartlek training running session, how much structure to prescribe, and where it fits in the week.
Hill Repeats for Running: The Variables That Shape Strength and Speed Gains
Hill repeats running comes down to four variables. Learn how grade, duration, recovery, and reps decide what a hill session actually trains.
Running Training Cycles: What Each Block Should Emphasize
What each block should emphasize in running training cycles, from aerobic base to race-specific work, plus example sessions.