The Windlace Blog: running guides, page 5

Recovery

Rest days for runners: how many do you need?

How many rest days you need by level, what to do on them, and the signs you need a day off.

9 min read Racing

How to taper for a race

How long to taper for each distance, how much to cut, why to keep some speed, and how form rises on race day.

9 min read Training

80/20 running: why slow training makes you faster

Where 80/20 running comes from, why it works, how to measure it, and a simple 80/20 week.

9 min read Training

The 10% rule in running: does it really work?

What research says about the 10% rule, when it is too fast or too slow, and a smarter way to build.

9 min read Training

How much should you run per week?

Typical weekly distance for 5K to marathon, how to build it safely, and signs you are doing too much.

9 min read Training

Hill repeats: the workout that makes you strong and fast

Why hill repeats build strength and speed, how steep and long, five hill workouts and good uphill form.

9 min read