Author name: Ken

I explain the two thresholds as a practical training map: one protects repeatable easy volume, while the other controls sustained hard work.

I choose hill repeats by goal, then control grade, duration, effort, recovery, downhill load, progression, and the rule that ends the workout.

I use this 1–10 RPE scale to connect effort with speech, breathing, duration, session purpose, changing conditions, and the next training decision.

How many days a week should you run? Ken shares a practical way to choose 2–6 days, build a balanced week, and know when to add or remove a run.

I interpret heart rate drift while running through three gates: signal quality, stable external work, and whether the result should change the session.

I built this 12-week intermediate half marathon plan around five running days, controlled threshold work, progressive long runs, cutbacks, and practical adjustment rules.

I manage delayed onset muscle soreness after running with a 72-hour recovery clock, a traffic-light run screen, and clear return-to-quality gates.

I increase running mileage through a true baseline, small easy additions, hold weeks, delayed-response checks, and planned absorption before the next build.

I balance running and strength training as one recovery budget, then place one or two focused gym sessions where they protect my key runs.

I train by effort by defining the session first, checking RPE, speech, and breathing, then letting pace respond to heat, hills, wind, and fatigue.

I built this 10-week intermediate 10K plan around stable mileage, controlled quality sessions, an easy long run, and recovery rules I can adjust.

I define an easy run by controlled breathing, low perceived effort, and a recovery cost that preserves the next key session, not by one fixed pace.