The RUNNIQ Blog
Training science, pacing, and AI coaching — practical guides to help you run smarter.
What VDOT Is and How We Predict Your Race Times
The math behind 'you could run a 1:42 half today' — VDOT, the Riegel formula, and why we always show a range.
When Life Happens: Training That Adapts to Illness, Travel, and Injury
A static PDF plan breaks the first time you miss a week. Adaptive coaching is built for the messy reality of training.
How to Pace Your First Marathon
The most common way to blow up is going out too fast. Here's a split strategy that gets you to the finish strong.
From the Couch to 5K: A Beginner's Roadmap
A walk-run progression anyone can start this week, plus how to know when to push and when to hold.
Pace Zones Explained: Easy, Threshold, and Interval
Why most runners run their easy days too hard — and how training zones make you faster by slowing you down.
How RUNNIQ's AI Builds Your Training Plan
From your goal and recent runs to a periodised, week-by-week plan — a look inside the agents that design your training.
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