Training library
Long-form guides, plan breakdowns, and training insights to help you train smarter and race faster.
Breaking 3 hours in the marathon is the ultimate amateur goal. This comprehensive guide covers the training plan, pace requirements, key workouts, mental strategies, and race execution needed to run sub-3.
kovaa Editorial Team
Endurance Training Specialists
Stop getting injured and start running faster with this comprehensive strength training guide. Includes the essential exercises, sample routines, periodization strategies, and common mistakes to avoid.
kovaa Editorial Team
Endurance Training Specialists
Want to run faster? This comprehensive guide covers interval training, tempo runs, fartlek workouts, and progressive runs with specific paces, recovery protocols, and periodization strategies for 5K to marathon.
kovaa Editorial Team
Endurance Training Specialists
Learn exactly what and when to eat before running based on time of day, run duration, and intensity to maximize energy and avoid stomach issues.
kovaa Editorial Team
Endurance Training Specialists
Stop injuries before they start. This comprehensive guide covers the 7 most common running injuries, evidence-based prevention strategies, treatment protocols, and when to see a professional.
kovaa Editorial Team
Endurance Training Specialists
Learn how to adjust pace, timing, and hydration for safe summer running, plus warning signs of heat illness you should never ignore.
kovaa Editorial Team
Endurance Training Specialists
Your marathon is done—now what? This comprehensive recovery guide covers the first 48 hours, week-by-week timeline, nutrition strategies, when to run again, and how to avoid common post-marathon mistakes.
kovaa Editorial Team
Endurance Training Specialists
Learn optimal running cadence, proper foot strike, posture cues, and simple form corrections that reduce injury risk and improve running economy.
kovaa Editorial Team
Endurance Training Specialists
Nail your marathon nutrition with this comprehensive guide covering what to eat during training, pre-race fueling, in-race nutrition strategy, and post-race recovery. Avoid bonking and finish strong.
kovaa Editorial Team
Endurance Training Specialists
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