FreeRunners who can run 30 minutes continuously
Run Your Fastest 5K — Free 6-Week Training Plan
A six-week plan for recreational runners who can already run about 30 minutes continuously and want to run a faster 5K.
Get the free guideFree resources
Free running guides
Science-backed resources designed to make better training simpler.
All levelsComing soon
Running Pace Guide
How to choose and use training paces for easy runs, tempo work and intervals.
All levelsComing soon
Heart Rate Zone Guide
A practical introduction to heart-rate zones and how to use them in training.
All levelsComing soon
Race-Day Checklist
A clear checklist for the days and hours before your race.
Newsletter
RunningOptimization Weekly
One useful, science-backed running idea each week—training, performance and recovery made practical.
Sign-ups are not open yet, so no email addresses are collected.