Right now, there is almost nothing about training and the female hormone cycle that we know with absolute certainty. This is for two reasons. First, only 6% of sports science research is done exclusively on women. Second, the majority of that research is poor quality since it did not measure female hormones, but instead guessed by “phase”. With their widely varying hormone levels, “phases” such as luteal, follicular, have no place in sports science.

So you nailed your 5-10k race. Now it’s time to nail your recovery. Prioritising your recovery allows your body to turn race effort into adaptations and improvements, without  dragging fatigue into your next training block. But recovery doesn’t mean you have to sit on the couch for a week. Here’s our guide on what to do post race.

Strava’s new instant workout feature has got us here at The Running Algorithm wondering what the future might hold for apps like ours. While this feature wasn’t executed with the quality we’ve come to expect from the most prominent giant of our industry, it was an interesting insight into their strategic direction as an organisation.

The 10 km sits right on the boundary between speed and endurance. It is long enough that aerobic fitness is important, but short enough that pace control, efficiency and tolerance of discomfort can make or break the result. To run well over 10 km you need a strong aerobic base, the ability to sustain close to your maximal effort for a prolonged period, and enough speed in your legs to hold form as fatigue builds.

Nailing a hilly 10k requires  the perfect mix of strength and strategy. Compared with a flat race, the rhythm constantly changes: your heart rate rises on the climbs, your legs absorb impact on the descents, and each transition asks you to make smart choices. You can include hills throughout your training. Understanding the race route and choosing your training routes to match can make a big difference.

Strides are relaxed bursts of speed that give you the benefits of fast running without adding fatigue. They sharpen neuromuscular communication, improve form, boost force and power, and make you feel smoother and more coordinated. Over time, they enhance running economy and confidence at speed, keeping your legs “awake” even during heavy training blocks.

Different coaches use different models, at the Running Algorithm we use the 5-zone model. It sits in the sweet spot: it’s detailed enough to distinguish recovery, aerobic, tempo, threshold, and high-intensity work, yet simple enough to use without overthinking.

I’ve been training with The Running Algorithm for a week now and this is what I’ve learned.

Deciding to do your first marathon is a journey many runners go on each year. Once you’ve decided the question you’ll ask yourself becomes “how do I train for my first marathon?” Marathon training isn’t all that different from training for any other race but obviously there’s an emphasis on distance which can bring challenges. By sticking with these principals, your first block of marathon training will be a success! You will face challenges but the key is to stay flexible and get the basics right. 

Looking to train for a marathon but unsure how to structure your weeks? Wondering how much time you’ll need to commit or what types of workouts to prioritize? This guide covers everything you need to know about marathon training—time requirements, weekly schedules, long runs, speed work, and more—to help you cross the finish line strong.