The blog: train better, simply.
Practical guides on nutrition, strength training and running: calculate your calories, choose your weights, prepare for a 10K.
Coaching · 16 October 2026 · 7 minSending a training program to a client: PDF, spreadsheet, messaging or a link?An honest comparison of ways to deliver a program to a client (PDF, spreadsheet, messaging, dedicated app, web page) by updates, mobile use and cost.
Muscle gain · 16 October 2026 · 6 minHow many sets per week to build muscle? A reference tableTraining volume guidelines per muscle group by experience level, ideal frequency, how to spread sets across the week and when to add or cut volume.
Running · 16 October 2026 · 5 minRunning pace chart: finish times for 5K, 10K, half marathon and marathonThe reference table to convert a pace per kilometre into speed and finish times for 5K, 10K, half marathon and marathon, and how to use it to set a goal.
Beginner · 16 October 2026 · 6 minRestarting exercise after a long break: a simple 4-week planHow to get back into exercise without injury or discouragement: how many sessions, what intensity, normal soreness versus pain, and a week-by-week 4-week plan.
Weight loss · 15 October 2026 · 7 minHow to calculate your calories for fat loss: a simple 4-step methodHow to estimate your maintenance calories, pick a reasonable deficit, set your protein and adjust with the scale, without starving or weighing every meal.- Muscle gain · 15 October 2026 · 6 minEstimating your one-rep max without testing it: formulas, percentages and training weightsCalculate your max with the Epley and Brzycki formulas, understand how reliable it is and use it to choose weights for strength and muscle growth.
- Running · 15 October 2026 · 8 minGoing from 5K to 10K in 10 weeks: paces, long runs and mistakes to avoidHow to double your distance without getting injured: prerequisites, weekly structure, easy and tempo paces, a progressive long run and recovery weeks.