Evidence-based
resources.

A 12-week, load-managed half marathon plan built on ACWR principles. Suitable for first-timers targeting completion or experienced runners chasing a PB. Includes easy, tempo, long run, and optional strength sessions — all mapped across the week.

A 16-week marathon plan with structured build, peak, and taper phases. Periodised training load, long run progression, and race-week protocol included. Designed for runners who have already completed a half marathon.

A progressive 12-week rehab guide for midportion Achilles tendinopathy based on current evidence. Covers load management, isometric loading, heavy slow resistance protocol, and return-to-running criteria. Not a cookie-cutter stretch sheet.

An evidence-based rehabilitation guide for patellofemoral pain syndrome. Covers hip strengthening, gait retraining cues, load management, and a criteria-based return to running protocol. Built for runners, not generic knee patients.

A plain-language guide to understanding training load, ACWR, periodisation, and how to apply the Load/Adapt framework to your own training. The conceptual foundation behind everything The Loading Lab does — in one readable document.

An 8-week strength program designed specifically for runners. Two sessions per week, gym or home adaptable, with a focus on calf capacity, hip strength, and running economy. No hour-long sessions — built to fit around your run training.