Running Cheatsheets
Fast, scannable field guides to running science — the factors that move each metric, ranked by impact, with the fixes beside them.
- Guides
- 11
- Sections
- 03
- Minutes
- 75
Marathon Goals
Time-goal training and pacing guides for race day.
Your First Marathon
Your quick, science-backed guide to your first marathon — how long it actually takes, what training works, how to taper and fuel, and how to arrive at the start line ready.
Sub-3 Marathon
Your quick, science-backed guide to breaking 3 hours in the marathon — the physiology it takes, the training that works, and an honest timeline.
Sub-4 Marathon
Your quick, science-backed guide to breaking 4 hours in the marathon — why mileage beats genetics, an honest timeline, and how to build the cycle.
Race Time Prediction
Your quick, science-backed guide to race time prediction — how VDOT turns one race result into finish times at every distance, and when to trust the number.
Physiology & Metrics
The engine behind performance: VO₂max, running economy, and threshold testing.
Interval Training
The one-page field guide to running intervals — the four session types, work:rest ratios, the 80/20 dose, hill work, and how to progress without breaking.
Tempo Runs
The one-page field guide to tempo running — the three formats, how to pace them, how much to do, and the mistakes that turn a threshold session into a race.
DFA a1 Testing Protocol
Your step-by-step protocol for testing DFA a1 (HRV aerobic threshold): exact ramp steps, personal calibration, and every chest strap and app that can run it.
Running Economy
Your quick, science-backed guide to understanding running economy — what makes you more efficient, what slows you down, and how to train and track it.
VO₂max
Your quick, science-backed guide to VO₂max — what it is, what actually grows it, what only looks like it does, and how to train and track your aerobic engine.
Getting Started & Recovery
Foundations for new runners, and the recovery work that lets training stick.
How to Start Running
Your science-backed starter guide — how to begin, how easy to go, how often, who needs to adapt, and beginner plans that actually stick.
Recovery After Running
How to recover after running: a science-backed cheatsheet on what works (sleep, fuel, easy days), what's hype, and how to know you're ready to run again.