Guides

Run smarter. Climb faster.

Practical, honest guides on training, racing and staying consistent, and exactly how to do each one inside Runked.

Race training plans

Your first 5K or a new PR: what a good 5K block looks like, from Foundation to Taper.

The smartest distance to train for: endurance and speed without marathon mileage.

10 to 16 weeks, built around your life, with the long-run progression that matters.

Base, long runs, marathon pace and taper: everything a first or fifth marathon needs.

How finish-time projections work, why static calculators mislead, and how to make yours drop.

Fitness, Fatigue, Training Balance and Load Ratio, explained in plain English.

Tempo runs, cruise intervals, fartleks, Yasso 800s and 20+ more, defined in two sentences each.

Connect your watch, import your history, and make every run count automatically.

How Runked turns your running history into a rank from Bronze to Olympian.

Competition scored on effort, not pace, so every honest week is a competitive week.

Build a daily habit with milestone chests at 7, 30, 60, 100 and 365 days, without getting hurt.

Why ranks, streaks and leagues keep you running when motivation quits.

Free on the App Store. Connect Garmin or Apple Health, or track 3 runs.