Running
Notes on running training, with a strong bias toward treadmill-based, year-round training and the “always close to race shape” approach.
Training philosophy
- Lifestyle Running — the “always half-marathon ready” approach for runners with day jobs.
- Long Distance Running — short note on why running is one of the best things you can do for your body.
- Regular Training — a weekly template combining easy runs, intervals, tempo, long runs, and cross-training.
Treadmill-focused workouts
- Treadmill Workout Types — the full menu: easy, tempo, threshold intervals, VO2, hills, marathon pace, pyramids.
- Marathon Goal Pace Zones — translating coach-speak (“tempo,” “threshold”) into treadmill speeds (km/h).
- Treadmill Hill Workouts — using the incline as a strength tool, not just a cardio tool.
- Zone 2 Training — base building on the indoor bike or treadmill.
Building the engine
- VO2 Max Improvement — proven and unproven ways to raise VO2 max, the elevation-mask myth.
- Strides — short fast accelerations that improve economy without fatigue.
- Cooldown Stretches — what to do after the run.
Strength and durability
- Core Stability for Runners — anti-rotation, anti-extension, hip stability — what runners actually need.
- Running Core Exercises — specific exercises for runners.
- Weight Training for Running — why and how to lift if you’re a distance runner.
- Home Training Equipment — the full kit for indoor training without leaving the house.
Nutrition
- Running Diet and Nutrition — overall nutrition for runners.
Races
- Korean Races — races worth doing in South Korea.
See also Cycling Power Benchmarks for the cycling-equivalent of the Sub 3 marathon, and Solo Travel After 35 for non-running-specific lifestyle thinking.