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Cardio4,200+ active runners
Running & Cardio
Run faster, run longer, without getting injured.
Running programs for every level — from 5K to marathon. Personalized plans with GPS coaching and heart-rate tracking.
+4,200 runners
120+ plans
12 weeks avg.
Videos & Tutorials
Learn from the best
Technical tutorials, guided sessions and expert tips — click to play a video.
All levels
9 Minutes to fix your running form
Fix your running technique in 9 min — posture, foot strike and cadence broken down step by step.
Intermediate
Perfect stride — 5 tips
The 5 secrets to running faster and pain-free — technique validated by elite coaches.
Advanced
Running technique explained
Complete guide to running technique — cadence, foot strike, breathing and injury prevention.
Intermediate
20-min interval run session
A complete 20-minute interval workout — alternating sprints and recovery to progress quickly.
All levels
Tips for intervals
How to structure your intervals well to maximize progress in running.
Beginner
Why do interval training?
The science behind intervals — how and why interval work boosts your performance.
Expert Guide
Everything you need to know
Running technique
- Land midfoot rather than heel-first — cuts injury risk by 30%
- Target cadence: 170–180 steps/min to maximize efficiency
- Arms at 90° with relaxed hands — saves energy over long distances
- Gaze fixed 10–15 m ahead to keep an upright posture
- Breathe on a 3:2 rhythm (3 steps inhale / 2 steps exhale) at easy paces
Recommended gear
- Running shoes matched to your gait (get a gait analysis at a specialty store)
- GPS watch to track pace, distance and heart rate
- Breathable technical clothing (avoid cotton)
- Heart-rate chest strap for precise training zones
- Tracking app: Xenotif® + Garmin / Apple Watch integration
Nutrition & Hydration
- Meal rich in complex carbs 3h before a long run (rice, pasta, quinoa)
- Energy gel or banana every 40–45 min beyond 1h30 of running
- Hydration: 500 ml of water 2h before, then 150–200 ml every 20 min
- Recovery: 20–30 g of protein within 30 min after the effort
- Caffeine (3–5 mg/kg) 60 min before a race for performance
Optimal recovery
- Static stretching 10–15 min post-run (hamstrings, calves, quads)
- Foam roller on the muscle chains 3× /week
- Cold bath (12–15 °C, 10 min) after intense sessions to reduce inflammation
- At least 8h of sleep — muscle rebuilding happens at night
- One full rest day per week is mandatory to prevent overtraining
Expert tips
The pros' secrets
The 10% rule
Never increase your weekly volume by more than 10% — the golden rule for avoiding overuse injuries.
Train by zones
80% of your volume at low intensity (Zone 2), 20% at high intensity — that's the formula of endurance champions.
Pre-run visualization
5 min of mental visualization before each hard run improves performance by 15% according to sports studies.
Monthly FTP check
Test your speed at lactate threshold every month (12-min Cooper test) to fine-tune your training zones.
Key exercises
Master the fundamentals
The essential exercises to know — technique, target muscles and execution tips to progress without getting injured.
Walking lunges
Beginner3×12/legQuads, glutes, hamstrings
Take a big step forward, lower your back knee close to the floor, then push off the front foot to bring the other leg through. Keep your back straight.
Jump squat
Intermediate3×15Quads, glutes, cardio
Lower into a parallel squat then explode upward. Land softly by bending the knees to absorb. Builds propulsive power.
Box step-up
Beginner3×10/legQuads, glutes, stabilizers
Place one foot on a box or step, push up, then lower slowly. Mimics running uphill.
Jumping lunges
Intermediate3×10/legQuads, glutes, explosiveness
From the lunge position, jump and swap legs in the air. Excellent for developing lower-body power and endurance.
Single-leg deadlift
Advanced3×8/legHamstrings, glutes, balance
Hinge forward on one leg keeping a flat back, the other leg extending behind. Return to standing without putting the foot down. Builds proprioception.
Box jumps
Advanced4×8Quads, calves, explosiveness
Jump onto a box with both feet, absorb the landing in a half-squat. Step down on the outside. Improves explosive lower-body power.
Running A-drills
Beginner3×20 mHip flexors, cadence
Walk while driving the knees high each step, arms in rhythm. Improves running mechanics and cadence by training hip activation.
Side plank
Beginner3×30 s/sideObliques, lateral stability
Support on the elbow and the side of the foot, body in a straight line. Strengthens the lateral trunk muscles essential for posture while running.
8-week program
Week 1–2
Aerobic foundation
Z2 easy run 30 min
Conversational pace (heart rate 65–75% HRmax)
Hills 8× 30 s
Uphill sprint, recover on the way down — improves power and stride
Long run 50 min
Very slow pace, goal is duration and base endurance
Week 3–4
Threshold development
Intervals 5×5 min
10K pace, 90 s recovery between each — work at lactate threshold
Fartlek 35 min
Alternate free accelerations / easy jog based on feel
Long run 65 min
With 15 min at marathon pace in the second half
Week 5–6
Speed & specific
Tempo run 45 min
Half-marathon pace held continuously — controlled effort
Track session 12×400 m
5K target pace, 200 m jog recovery between each rep
12-min Cooper test
Max run over 12 min to assess VO2max progress
Week 7–8
Sharpening & racing
Volume reduction −30%
Lower the mileage but keep the paces — active recovery
Strides 8×100 m
Progressive accelerations to stay sharp before the race
Race day simulation
Warm-up + 20 min at target pace + cool-down
* Program personalized by the Xenotif® AI based on your profile, level and goals.
Frequently asked questions
All about Running & Cardio
Beginner: 3 sessions. Intermediate: 4–5 sessions. Advanced: 5–6 sessions with one full rest day. Quality beats quantity.
