Running Knowledge

I show how to set realistic split targets, adjust for hills and weather, and correct pace without surging, with a worked 50-minute 10K example.

I explain what a threshold run feels like, how I choose a starting effort, and when I slow, stop, or progress the workout without racing it.

I use a Build–Settle–Cap method to make steady runs purposeful, controlled, and repeatable without letting moderate effort take over the week.

I explain what running economy measures, which workouts may improve it, and how I choose strides, hills, strength, or intervals without overloading the week.

I show how I finish race-specific training, taper without feeling flat, protect race-week recovery, and adjust the peak for a 5K through an ultra.

I estimate lactate threshold pace from a controlled 30-minute test or a suitable race, check the calculation, and validate the working range in training.

I use resting heart rate as one layer in a baseline-first readiness system: verify the reading, compare the trend, add context, and require a second signal.

I schedule rest by mapping the real cost of hard sessions, long runs, strength, and life stress—then placing recovery where it protects the week.

My readiness-first comeback plan uses the first run as calibration, the next 48 hours as evidence, and repeatable weeks—not old pace—to govern progress.

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.