The Runners Blueprint Blog

Home
United States
Fresno, CA
The Runners Blueprint Blog

Call Directions Website Contact the business

The Official page For The Runners Blueprint Blog. Stay updated with the latest running tips, memes, posts & news!

10/29/2026

A 25-minute 5K doesn't automatically mean you can run a 50-minute 10K.

Wish it worked like that though.

You finish a 5K, look at your time and think, okay, double the distance, double the time. Easy enough.

Then you get to 7K and suddenly those last 3 kilometers feel VERY long.

Here's what the numbers suggest.

A 25:00 5K works out to roughly 52:07 for a 10K using a common race prediction formula.

That's over 2 minutes slower than simply doubling your 5K time.

Of course, some runners will beat that estimate. Others won't get close. Depends a lot on your endurance and how you train.

But it's a useful reminder that being fast over 5K and holding that speed for twice the distance aren't quite the same thing.

10/29/2026

Drop the worst running advice you ever followed.

I'll tell you if it's a myth, bad advice, or something that just doesn't work for everyone.

Here are 15 running myths people still believe:
https://www.runnersblueprint.com/running-myths/

10/29/2026

Say I run 26.2 miles alone. No bib, no medal, no crowd.

Someone will still tell me it "doesn't count" as a marathon.

Can I say I ran a marathon? Or does it have to be "the marathon distance"?

My legs still ran 26.2.

10/28/2026

You run 16 miles in marathon training.

Someone says, "Not enough. You have to run 20."

Really?

Longest training-run rankings:

Under 14 miles = Short build-up
14–16 = Building
17–19 = Getting close
20–22 = The classic long run
23+ = Big day out

A 20-miler is useful. It's not a magic ticket to a good marathon, though.

Didn't manage 20? I went through the trade-offs and five ways to train without the traditional 20-mile run:
https://www.runnersblueprint.com/the-real-talk-pros-cons-of-skipping-traditional-long-runs/

Longest run before your marathon + finish time. Let's see what people actually did.

10/28/2026

Here's something I didn't expect.

The runners finishing marathons in 3:30 to 4 hours averaged just 4.1 runs a week.

About 39 miles (62 km).

But the runners finishing in 4 to 4:30? They actually ran MORE often. Almost 5 days a week.

Just fewer miles overall.

Interesting, right?

We spend so much time worrying about whether we should run 3, 4, 5 or 6 days a week.

But how many days you run is only part of it.

Four decent runs with enough mileage might work better for you than squeezing in six short ones. Especially if you've got a job, kids, and a life outside running.

Of course, these are averages from runners who finished at different times. Doesn't mean 4 runs a week is some magic formula for a sub-4 marathon.

And 39 miles isn't a target everyone needs to hit.

If you're training for a marathon and can't figure out how many miles you should actually be running, I broke it down by goal, with sample training weeks here:

https://www.runnersblueprint.com/how-many-miles-per-week-do-you-really-need-for-a-marathon/

Now I wanna hear from the marathon crowd.

**What's your marathon PB and how many days a week did you train for it?**

Especially interested in anyone who's broken 4 hours running just 3 days a week. I know you're out there.

10/28/2026

You can spend all day sitting at a desk and STILL be too tired for a decent run.

Makes no sense until you've had one of those days.

Emails. Meetings. Stress. People needing something every 5 minutes.

Then you finally get out for your run and your legs feel like crap.

But you haven't even done anything physical!

Well, this little study found something pretty interesting.

Runners averaged 23:06 for a 5K after an easy mental task.

After just 30 minutes of hard brain work?

24:24.

That's 78 seconds slower. Same runners. Same fitness.

Now, it was a small study. Doesn't mean every stressful workday will cost you over a minute in your 5K.

But it does show how much your brain can affect your running, even when your legs are perfectly fine.

And maybe that's why some evening runs feel so bloody hard after a long day.

I wouldn't be too quick to judge my fitness from one of those runs.

I've got a longer breakdown of how your brain affects running fatigue, and why sometimes moving your hard workouts to another day makes more sense.

https://www.runnersblueprint.com/running-physiology-explained/

**What's the biggest killer of your running energy?**

Work, stress, bad sleep, or the kids? 😂

And does anyone else run BETTER after a stressful day? I know some runners swear by it.

10/28/2026

One mile. Flat out. That's a different kind of pain.

Fastest mile rankings:

Under 5:00 = Flying
5:00–5:59 = Seriously quick
6:00–6:59 = Quick
7:00–7:59 = Strong
8:00–9:59 = Solid
10:00–11:59 = Good work
12:00+ = One full, hard mile

Now the real question: how OLD were you when you ran it?

A 7-minute mile at 65 deserves a different comparison from one at 20.

The age-group tables and 400m split targets for your next mile PB are on the blog:
https://www.runnersblueprint.com/mile-speed-for-runners/

Your mile PB + age back then. Could you beat it now?

10/28/2026

Imagine running a marathon in 2:00:35.

You'd have been the fastest marathon runner in history not long ago.

Now imagine someone finishing almost 400 METERS ahead of you.

Bloody ridiculous when you think about it 😂

That's what the latest marathon world record improvement works out to in distance terms.

65 seconds faster. Roughly 383 meters.

Almost an entire lap of a running track.

And look at the 100m.

Usain Bolt only knocked 0.11 seconds off the previous record when he ran 9.58.

That's roughly ONE meter.

Funny how tiny those numbers look on paper until you turn them into actual distance.

And at that level, even a tenth of a second is massive.

I know which one surprised me most.

What blows your mind more?

A) 0.11 seconds in the 100m

B) 65 seconds in the marathon

And can you imagine running a world-record pace and STILL losing by nearly a full lap? 😂

10/28/2026

The last 2 weeks before a marathon can really mess with your head.

You've spent months trying to get all your miles in. Then suddenly your plan tells you to run WAY less.

And instead of being happy about it, you start worrying you're losing fitness 😂

But look at what the research found.

A taper of around 2 weeks, cutting training volume by 41–60% while keeping some intensity and running frequency, worked well for endurance athletes.

Basically, shorter runs. Not sitting on the couch for 14 days.

And depending on how much you've been training, some marathoners may need 3 weeks instead of 2.

The tricky part is knowing what to cut without showing up on race day feeling flat.

Marathon runners, be honest. Do you actually enjoy tapering, or do you start imagining injuries and worrying you've lost all your fitness? 😂

10/28/2026

MEN IN YOUR 60s. LET'S TALK 5K TIMES.

Forget the PB you ran at 25.

How fast can you run 5K now?

My rankings for men aged 60–69:

A. Under 21:00 — Ridiculously fast
B. 21:00–24:59 — Very fast
C. 25:00–27:59 — Fast
D. 28:00–30:59 — Strong
E. 31:00–34:59 — Solid
F. 35:00–39:59 — Steady
G. 40:00+ — Still out there racing

A 25-minute 5K at 65 deserves some respect.

And if you're still turning up to races in your late 60s, that counts for something too.

Trying to get quicker after 40? I put some age-based 5K times and training ideas together:

https://www.runnersblueprint.com/how-to-run-faster-5ks-after-40-masters-training-that-actually-works/

Guys, what's your fastest 5K since turning 60?

How old are you now?

Address

Fresno, CA
CA93722

Telephone

+6282223939032

Website

https://runnersblueprint.com/

Alerts

Be the first to know and let us send you an email when The Runners Blueprint Blog posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.