https://runfastapp.com/guides/ Running guides on training, pacing, racing, nutrition and recovery, explained from the research, with every claim linked to its source. en-GB Fri, 09 Oct 2026 00:00:00 +0000 https://runfastapp.com/guides/marathon-pace-chart https://runfastapp.com/guides/marathon-pace-chart Fri, 09 Oct 2026 00:00:00 +0000 Find your goal time for the even pace and splits to run it, per kilometre and per mile, then see what the research says about holding that pace over 42.195 km. https://runfastapp.com/guides/marathon-training-plan https://runfastapp.com/guides/marathon-training-plan Fri, 09 Oct 2026 00:00:00 +0000 A marathon training plan combines rising weekly distance, a long run, easy and hard running, lighter weeks and a taper. The research backs some of these parts and says little about how to combine them. https://runfastapp.com/guides/marathon-taper https://runfastapp.com/guides/marathon-taper Thu, 08 Oct 2026 00:00:00 +0000 Two to three weeks, with weekly volume cut and fast running and most running days kept, is what the research supports. Whether two or three is better is not settled. https://runfastapp.com/guides/80-20-running https://runfastapp.com/guides/80-20-running Thu, 08 Oct 2026 00:00:00 +0000 80/20 running means keeping most training easy. A 2024 meta-analysis found a small VO2peak advantage for polarised training, but small studies in recreational runners found no significant difference in performance.