Run Mastery — Science and systems
The fix
is free.
You are probably running too hard on easy days and not hard enough on hard days. The Base System fixes that in 5 steps.
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The three types
You train consistently. Every run feels like work. You never seem to get faster.
You know what to do. You do it for three weeks, then stop. The structure never holds.
You have been running for years. The same distances. The same times. Nothing changes.
of your training should be in Zone 1–2. Most runners get this wrong. The Base System is a 5-step framework that fixes it, for free.
Free guides
Featured guide · Free
Every major interval session used in structured endurance training. Structure, zone, physiological effect, and who it is best for — in one filterable reference.
Browse the library →Run Mastery Ebook
Why zones work. Why sequence matters. Why progress stalls. Explained clearly, without filler.
The Ebook
The Base System tells you what to do. The ebook tells you why it works. Evidence-based, no filler.
Free tool
Enter your age and resting heart rate. Your personal Zone 2 range updates instantly.
Your Zone 2
Run every easy session and long run here
Karvonen formula. Max HR: 208 – (0.7 × age). Measure resting HR after waking.