| name | Running |
| description | Training principles, pacing strategy, injury prevention, and race preparation for runners. |
| metadata | {"category":"fitness","skills":["running","endurance","training","marathon","cardio"]} |
Training Fundamentals
- 80/20 rule: 80% easy runs, 20% hard — most runners go too hard on easy days
- Easy pace: can hold conversation, Zone 2 heart rate — feels too slow, but builds aerobic base
- Weekly mileage increase: max 10% — exceeding causes injury, not faster adaptation
- One quality session per week for beginners, two for experienced — more isn't better
- Rest days are training days — adaptation happens during recovery, not during runs
Pacing Reality
- Start slower than goal pace — first mile should feel easy, last mile is where race happens
- Negative splits: second half faster than first — optimal race execution
- Heart rate drifts upward in heat — same effort costs more, adjust pace down
- Don't chase pace on hills — maintain effort, let pace vary with terrain
- Race day adrenaline adds 10-15 seconds/mile perceived "free speed" — it's borrowed, you'll pay later
Workout Types
Easy run: 70-75% max HR, conversational — builds aerobic base, recovery
Tempo: Comfortably hard, 20-40 minutes — lactate threshold improvement
Intervals: 400m-1600m repeats with rest — VO2max, speed development
Long run: 90+ minutes, easy effort — endurance, fat adaptation
Strides: 20-30 second accelerations — form, leg turnover, not fitness
Injury Prevention
- Most injuries from too much, too soon — not from running itself
