Cool-down
Journal
Notes from the training floor.
Pacing, station technique, race strategy and nutrition. Practical advice you can use in your next session.
Running
6 min read
How to pace your first 1 km
Go out too fast and you pay for it at the sled. A simple pacing ladder for runs one to eight.
Stations
5 min read
Wall balls: five fixes that save two minutes
The last station decides more races than any other. Breathing, sets and the squat depth that keeps no-reps away.
Strategy
4 min read
Doubles or singles? Picking your first division
How to choose between racing solo, with a partner or in a relay — and how to split the work.
Nutrition
7 min read
What to eat the week before race day
Carbs, timing and the breakfast that won’t come back to haunt you on run five.
Finish — 16/16
Start here
The start line is closer than you think.
A free 20-minute race assessment: your current splits, your weakest stations and a plan to fix them before your next start.