Haplo
The Haplo blog
Plans worth stealing
Trip itineraries, training plans and guides we research properly and check before we publish, from the studio behind nine iPhone and Mac apps.
Cinder · Training plans · 12 weeks
Half Marathon Training Plan: 12 Weeks, 3 to 5 Days a Week
A 12-week half marathon training plan: every session, the long run week by week from 8 to 15.6 km, 3 to 5 day schedules, race week, fuel and injury research.
Cinder · Training plans · 9 weeks
Couch to 5K Plan: 9 Weeks From Walking to Running 5K
A 9-week couch to 5K plan: every walk-jog interval, week by week, how easy the runs should feel, when to repeat a week, shoes, and shin pain versus soreness.
Cinder · Training plans · 8 weeks
Zone 2 Training: How to Find Your Zone 2 Heart Rate
How to calculate your zone 2 heart rate four ways, with worked examples, what zone 2 training does and doesn't do, and an 8-week zone 2 running plan.
Cinder · Guides
VO₂ Max by Age: What's a Good VO₂ Max?
A VO2 max by age chart for men and women from lab tests, how accurate Apple Watch cardio fitness is, and how to increase VO2 max, with a sample training week.
Cinder · Training plans · 8 weeks
Push Pull Legs Routine: The Full 6-Day PPL Split
A push pull legs routine for 3 to 6 days a week: all six sessions with sets, reps and rest, a form cue and a swap for every lift, and how to keep progressing.
Cinder · Training plans · 8 weeks
Hybrid Training Plan: How to Lift and Run in the Same Week
An 8-week hybrid training plan: two barbell lifts and two or three runs a week, sample 4- and 5-day schedules, and what research says about running and muscle.
Cinder · Training plans · 6 weeks
Beginner Gym Workout Plan: 6 Weeks, 2 to 3 Days a Week
A 6-week beginner gym workout plan, full body and mostly on machines, 2 or 3 days a week: every set, rep and rest, how to pick weights and how to progress.