Training guides for hikers and runners
Plain-spoken, cited guides to building a sane plan, training for a big hike or a goal race, and why a proper taper makes the difference. Pair them with the free hiking and running plan generators.
Train for backpacking
The long hike, loaded-pack practice, downhill quad work, and the taper that gets you to the trailhead ready.
Read the guide 02Hiking plans explained
Base, build, peak, and taper for hikers, and how to ramp distance, climbing, and pack weight without overdoing it.
Read the guide 03Couch to 5k
How the walk-to-run progression works, how fast to build, and why a printable plan beats another app.
Read the guide 04Marathon plan PDF
Weekly mileage, the long run and why it caps near 32 km, the deloads, and the three-week taper before race day.
Read the guide 05How far is a 5K
What 5 kilometers works out to in miles, track laps, and steps, plus the finish time each running pace gives you.
Read the guide 06Couch to half marathon
Nine weeks of walk-run to reach 30 minutes, then a twelve-week build to 13.1 miles, with the step-back week and the taper in the right places.
Read the guide 075K to 10K
Eight weeks from one finish line to the next, with the long run ladder, the step-back week, and the 10K time your 5K time already predicts.
Read the guide 08What to bring on a hike
The 10 essentials for a day hike, what each item weighs on a kitchen scale, and how to keep the loaded pack under 10 percent of your body weight.
Read the guide 09The taper
How much weekly mileage to cut in the last two or three weeks, what to keep, and what a real taper is worth in minutes.
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