The thinking behind the plans, the science I lean on, and the patterns I watch for. No fluff, no listicles, just the way I actually coach.
Marathon recovery takes about four weeks. The day-by-day post marathon recovery plan, what to do about wrecked feet, and when to train and race again.
RecoveryA return to running program for runners coming back from injury or layoff. The six-week protocol I use, what to run first, and when to add workouts safely.
Johnny Crain8 min
MarathonA 20 week marathon training plan from a 2:12 marathoner. The phase-by-phase structure, weekly mileage, key workouts, and the mistakes that waste a long build.
Johnny Crain11 min
PacingSub 2 hour half marathon pace is 9:09 per mile, or 5:41 per km. Why to aim for 9:05, the splits, and the 10-week block that gets you under 2:00.
Johnny Crain7 min
StrengthKnee drive in running is the active swing of your leg from behind to in front of your hips. What it does and the four exercises I give athletes.
Johnny Crain8 min
PacingSub-3 marathon pace is 6:52 per mile, or 4:16 per km. The splits, the training block behind them, and the race-day plan that holds it to mile 26.
Johnny Crain7 min
5K & 10K20 minute 5k pace is 6:26 per mile, or 4:00 per kilometer. The exact splits, the fitness it takes, and the eight-week block that gets you under 20.
Johnny Crain8 min
PacingWhat is a progression run? A run that starts easy and finishes fast, in three formats. The purpose, the paces, and how I use them with runners.
Johnny Crain7 min
MarathonA 10 mile training plan for the race that gets treated like a longer 10K or a shorter half. Eight weeks of honest mileage, the workouts, and race pacing.
Johnny Crain8 min
Pacing3:30 marathon pace is 8:00 per mile. The training block that earns it, the fueling that keeps it honest, and how the splits should read.
Johnny Crain7 min
5K & 10KThe three 5K interval workouts I give my athletes: VO2max reps, threshold cruise intervals, and cutdowns. Paces, rep counts, and where they fit in a week.
Johnny Crain8 min
5K & 10KA coach's 5K training plan: honest mileage, the sessions that earn speed, and the recovery rules that turn a generic grid into a PR.
Johnny Crain9 min
RecoveryIT band syndrome is the most misdiagnosed running injury. A coach's protocol for the real cause and the four-phase return to mileage.
Johnny Crain10 min
MarathonWhat to eat before a half marathon? A carb-forward meal 2 to 3 hours out, then 20 grams of quick carbs at the gun. The full pre-race plan.
Johnny Crain8 min
5K & 10KA 10K is 6.2 miles. Here's what those 6.2 miles ask of you, realistic finish times by fitness level, and the simplest way to train for one.
Johnny Crain7 min
PacingMin mile to min km: convert running pace both ways with the exact math, a printable chart, and the two rules that stop you losing seconds every mile.
Johnny Crain6 min
RecoveryThe best supplements for runners, ranked by what actually moves training. Iron, vitamin D, protein, creatine, and the ones that only cost you money.
Johnny Crain7 min
Coach Johnny's notebookHow much does a running coach cost? Online 1-on-1 runs $100 to $300 a month, in person more. Every tier priced honestly, and where my $159 and $199 sit.
Johnny Crain7 min
PacingHow many laps is a mile? Four laps on a standard 400m outdoor track, plus about 30 more feet. What that gap means for track workouts, splits, and pace.
Johnny Crain7 min
5K & 10K10km pace chart from 32:00 to 70:00, per mile and per km, plus the middle kilometers that decide whether the row you picked is really yours.
Johnny Crain8 min
MarathonHow long is a marathon? 26.2 miles, or 42.195 km. Why the distance is that exact number, and what those miles demand in training, fueling, and pacing.
Johnny Crain8 min
MarathonA coach's 50k training plan for your first ultra. The base, weekly mileage, back-to-back long runs, and the fueling and pacing that get you to the finish.
Johnny Crain9 min
Pacing4-hour marathon pace is 9:09 per mile or 5:41 per km. The full splits, the training paces behind them, and a race-day plan that holds it to mile 26.
Johnny Crain8 min
PacingHow many miles is a half marathon? 13.1. What the distance demands of a body: base mileage, paces, weeks of preparation, and a race-day plan that holds up.
Johnny Crain8 min
5K & 10KRunning plans for beginners: my free 8-week schedule from 1-minute run/walk intervals to your first 5K, plus an easy-pace check and 15 minutes of strength.
Johnny Crain8 min
PacingA 2:12 marathoner's half marathon pace chart with mile, 5K, and 10K splits from 1:20 to 2:30, plus the field test that tells you which pace you can actually hold.
Johnny Crain9 min
MarathonA 50k is 31.07 miles. But training for one is not marathon plus five. A 2:12 marathoner's guide to base, long runs, pacing, and fueling your first 50k.
Johnny Crain9 min
PacingA 2:12 marathoner's marathon pace chart. What 3 hour, 4 hour and 5 hour marathon pace takes per mile, with 5K, 10K and half splits for every goal.
Johnny Crain11 min
Coach Johnny's notebookHow many miles is 10,000 steps? Around 4 to 5 miles for most adults. A coach explains the math, the myth, and how to use the number as a runner.
Johnny Crain9 min
5K & 10KA 2:12 marathoner's 10-week 10K training plan built around the three sessions that matter. Paces, mileage, and the pattern most PDFs miss.
Johnny Crain8 min
MarathonYour long run should be 20 to 30% of weekly mileage, capped near 22 miles or 3 hours. The coaching math, tuned to your race and training age.
Johnny Crain8 min
5K & 10KHow to start running from zero without breaking. The pace, first four weeks, run-walk protocol, and the mistake that ends most beginner streaks.
Johnny Crain9 min
MarathonHow to actually use carbohydrate gels for running: how many per hour, when to take the first one, and the gut-training rules most first-timers skip.
Johnny Crain8 min
5K & 10K5K pace chart with mile and kilometer splits, plus the paces most runners misuse and how to pick the one you can actually hold on race day.
Johnny Crain9 min
Heat & summerWhen AQI spikes, most runners guess. Here's the coach's threshold chart for running in bad air quality, plus when to move the session indoors.
Johnny Crain8 min
Heat & summerRunning in heat and humidity costs real time. How much to slow down, why dew point beats humidity, and how to still get the workout done.
Johnny Crain9 min
PacingA 2:12 marathoner's honest breakdown of the tempo run: what pace, how long, how often, and the three ways most runners get it wrong.
Johnny Crain9 min
MarathonMost tapers fail because runners cut the wrong thing. The 3-week protocol: what to drop, what to keep, and when your last hard workout should land.
Johnny Crain8 min
PacingWant to run faster? The eight-week protocol a 2:12 marathoner uses with athletes, with the strides, threshold work, and form fixes that actually move pace.
Johnny Crain9 min
MarathonThe global average marathon time is around 4:30. What that number actually means, why it doesn't set your goal, and how to pick a real target.
Johnny Crain7 min
RecoveryIt is not a knee problem, it is a hip and load problem. Why rest alone fails, and the four-phase protocol that actually heals it.
Johnny Crain10 min
PacingConvert MPH and KPH to real running paces, plus the 1% incline rule and how to actually train indoors.
Johnny Crain10 min
5K & 10K3.1 miles is the easy answer. The harder one is how to pace and build for it without blowing up at the line.
Johnny Crain7 min
MarathonFrom your first long run to the start corral, the full arc of building toward 26.2 without breaking down along the way.
Johnny Crain10 min
MarathonThe physiology that actually moves the needle, and how to structure a block around it instead of guessing.
Johnny Crain5 min
MarathonA BQ is a precision project, not a volume contest. Here is how a coach builds the plan that gets you there.
Johnny Crain6 min
RecoveryThe early signs of overreaching show up in your data before they show up in your legs. Here is what to watch.
Johnny Crain6 min
Easy runsMost runners run easy days too hard and hard days too easy. The fix is simpler, and slower, than you think.
Johnny Crain7 min
StrengthNot every lift makes you faster. Here are the movements that build durable, resilient running, and the ones to skip.
Johnny Crain6 min
Heat & summerTrain smart through the heat and you bank adaptations that pay off all fall. Push too hard and you cook your season.
Johnny Crain7 min
PacingVDOT turns a race result into training paces. The number is easy; knowing when to trust it is the coaching.
Johnny Crain8 min