One pasta dinner cannot fill a tank that takes 48 hours to fill.

Most new runners run too hard almost every time, and that grey zone is where fatigue, plateaus and injuries come from.

Your fitness improves in weeks, your tendons and bones take months, and that gap is where most new runners get hurt.

The marathon does not expose your strengths, it exposes your weaknesses, and the half marathon is where you fix them first.

Lighter and faster are not the same thing. Here is where body weight really fits into your running.

The taper feels like losing fitness, but it is the moment your training finally gets to show up.

Sleep, food after the run and genuinely easy days. Get those three right and the gadgets stop mattering.

A treadmill run builds the same fitness as a road run, as long as you set it up right and give every session a job.

Five reps of 600 metres, faster every 200 metres, with a flat out finish that tests your legs and your head.

Heavy easy runs for a fortnight are not toughness. They are the first warning of marathon burnout.

Stuck in the low 50s for 10K? More kilometres will not fix it. These two sessions will.

I was running second in the Lonely Mountain Ultra 100K, then my stomach shut down and I walked away. Here is the lesson for your next ultra.

Stop treating the run as recovery. This 5 x 1km session teaches you to hold hard pace when your heart rate is already through the roof.

You do not need twenty drills. You need three, done at the right time, twice a week.

Flat paces and heavy legs are rarely lost fitness, and adding more work is usually what keeps you stuck.

I lined up at Ultra Trail Australia 100K with one goal: be the first male over 50 across the line and earn a UTMB spot. Here is how the race unfolded, and the coaching lessons you can take into your own next race.

If your marathon training is working right now, what is your proof? Not how Sunday felt. Your proof.

The session that tells you whether your marathon goal time is realistic, and what to do when the last three reps start to bite.

Most runners blame fitness when running feels hard. Often the real problem is how you breathe, and that is a skill you can train.

The mistake that ruins most first marathons is made before week one — in the plan you picked.