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 04Treadmill C25K
Which speeds to punch in, what the 1% incline rule covers, and the nine-week walk-run ladder set up for the belt.
Read the guide 05Marathon 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 06How 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 071.5 km to miles
What 1.5 kilometers works out to in miles, track laps, pool lengths and steps, plus the time it takes at a walk, a jog and a race.
Read the guide 08Couch 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 09Couch to 10K
Nine weeks of walk-run, three bridge weeks that stretch one run past 5K, and an eight-week build to race day, with the injury research behind each step.
Read the guide 105K 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 11Improve your 5K time
One hard session a week, easier easy runs, and a short taper. What each change is worth in seconds, and how to fit them into eight weeks.
Read the guide 12What 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 13The 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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