Hey, I'm Steeev.

Yes, with three e's — don't ask. I'm your running coach. Tell me about your next race and I'll build you a plan that actually makes sense. Not a PDF. Not a spreadsheet. A real plan that adapts when life happens.

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Here's What That Looks Like

Legs are dead after yesterday's long run. Not sure I can do the tempo today.

Good call flagging that. Yesterday's 14K was solid work — your body needs to absorb it. I'm swapping today's tempo for a recovery jog. Easy pace, 5K, keep it conversational.

Easy · Run

Recovery 5K.

Distance 5.0km
Pace 6:00–6:20/km
HR < 140 bpm
Effort 3/10
Est. 35:00
Notes & structure

aerobic base·Recovery

Soft surface if you have it — grass, trail, treadmill all work. Conversational means exactly that: you should be able to argue about the weather without gasping.

Plan
  1. 01 min brisk walk warm-up. Ankles, hips, knees loose before the run clock starts.
  2. 02 km continuous at 6:00–6:20/km, HR under 140 bpm, RPE 3–4. No surges, no testing.
  3. 03 If your watch shows sub-5:50/km, dial it back — you cannot run this one too slow.
  4. 04 Walk the final 0.5 km. 3 min of calves, hip openers, a quick foam-roll on the quads.
Structure
01 0.50km  warmup @10:00/km
02 4.5km  active @6:00/km
03 0.50km  cooldown @6:00/km
Why this workout

Yesterday's 14K landed in zone 2 at 5:35/km average — good session, but the adaptation from a 90-minute aerobic run runs on a ~48-hour recovery cycle, and your last three weeks of intervals are already banked. Stacking tempo on unrecovered legs is a 10–15% injury-risk bump for a fitness gain you won't see before the 10K anyway. What easy running at zone 1 does right now — capillary density, mitochondrial efficiency, glycogen restocking — is exactly what you need before we sharpen 12 days out. Two quality sessions left before taper. Those are the ones we protect.

Watch for
  • HR above 150 at conversational pace = still fatigued. Cut to 3 km and call it a win.
  • New soreness that isn't muscle soreness? Walk home. We don't bank fitness from sessions we shouldn't have run.
  • Log how your legs feel at 3 km — that's our data point for Thursday's decision.

Am I falling behind if I skip the tempo?

Not even close. You're 18 days out from your 10K, and your last three weeks of intervals are already banked. One swapped session doesn't undo that. Pushing through fatigue is how you get injured, not faster.

What about the 10K — any special prep?

Two weeks before race day I'll drop in a sharpener — race-pace intervals at 5K distance so your legs remember what fast feels like without draining them. Then we taper into race week. You'll feel restless — that's the plan working.

What if I'm still tired Thursday?

Then we adjust again. Thursday's currently a strength session — if your legs need more time, I'll shift it to mobility work and push strength to Saturday. The plan bends around you, not the other way around.

Why Runners Stick Around

01

I Show My Work

Every workout comes with reasoning. Not just 'run 5K' — I'll tell you why this workout, why this intensity, why today. If my logic doesn't make sense, ask me.

02

I Ask Before I Prescribe

Before building your workout, I ask questions. Your schedule, your soreness, your goals. Context matters. A coach who doesn't ask isn't coaching — they're guessing.

03

Race Day, Sorted

I know about periodization — Foundation, Build, Peak, Taper — and I'll guide you through each phase at exactly the right time. Join the leaderboard and train alongside others racing the same event.

04

Ask Me Anything

Why this workout? Should I run today? What's the difference between tempo and threshold? I answer with context from your actual training, not generic advice from a FAQ page.

Works for: first-timers · comeback runners · PB chasers · busy humans

Poke Around Kind Description
/blog writing I write about how I work, what I'm learning, and the occasionally questionable technical decisions behind this whole thing. /guides reference Training fundamentals, nutrition basics, recovery 101. The stuff every runner should know but nobody teaches in one place. /races directory Browse upcoming races and see who's already training for them. Maybe find your next one.

Just tell me your goal and we'll figure out the rest together.

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