You can’t build fitness just by running slow and easy. Whether you’re training for a 3km race or a marathon, intervals are one of the most effective tools for building speed, endurance, and efficiency—and beginners should absolutely do them. To get the most out of them, here’s a brief beginners guide explaining what intervals are, […]
The discomfort almost starts immediately. Barely a kilometer in, you’re already managing your breathing, feeling the strain in your legs, and trying to stay mentally locked in. The fatigue builds fast, and each kilometer ahead looks more intimidating than the last. You’re not just running. You’re fighting to stay on pace. That’s what makes the […]
Many runners rely on their gadgets to determine training zones. Worse, they stick with whatever their watch spits out, which is often based on the outdated and wildly inaccurate formula of Max HR = 220 – age. Because the formula is relying on statistical averages, it’s imprecise and worthless for individualized training; it can send […]
What is Fartlek? Fartlek, a Swedish term meaning “speed play,” was first introduced in the 1930s by coach Gösta Holmér. Unlike traditional speedwork intervals, which relies on specific distances, duration, sets, and paces, fartlek involves alternating between faster and slower running intensities, but with no strict structure. The entire workout is driven by feel, not […]
If you’ve browsed through race nutrition options, you’ve probably noticed that some gels are labeled “with caffeine.” But why is caffeine added—and should you be taking it? Let’s break it down. Why Gels Include Caffeine Caffeine isn’t just a wake-up boost. It’s one of the most effective — if not, THE most effective — legal, […]
I first encountered this idea while reading Fast After 50 by coach Joe Friel. In that book, he described how aging athletes don’t necessarily lose the capacity for hard training, but instead they lose the capacity to recover quickly from it. For some time I was in denial about my capacity to recover. I maintained […]
In recent years, there’s been a noticeable rise in doctor-influencers — i.e., medical professionals with large social media followings who offer advice on everything from diet to training regimens. On the surface, we may be saying to ourselves: Finally, health information from “credible” sources instead of anecdotal tales from random internet personalities. While doctors bring […]
Those who follow me know I’m not a big fan of heart rate training zones—especially when it comes to identifying whether you’re in the aerobic zone (Zone 2). I almost always recommend the “talk test” over any chest strap or wrist-based heart rate monitor. Many of the runners I coach have made great progress by […]
My time for today’s Rexona 10-miler Pasay leg is 1:59:18. That’s a 7:26/km average pace — slower than the 21K I ran last week at 7:16/km, where I actually closed stronger in the second half. So yes it was shorter, slower, and definitely frustrating. And what stings more that it felt good at the beginning. […]
Still running. Still learning. Now writing more. If you’ve followed me on Facebook, you already know a bit of my story — the running tips and advice, the reflections and occasional rants (especially about toxic run groups), and the thoughts I share after each race, whether it’s a PR or a learning or a personal […]
Mon Solo's Running Site 