Earned Pace Progression — method series
Focused articles that expand on the ideas in the EPP pillar page. Every canonical definition, principle and outcome lives on the pillar — this series applies them to specific runners and situations.
In one line: Future pace targets are earned through consistently completed training, not automatically increased because another week has passed.
Read the pillar pageArticles in this series
Deep-dive articles are being published as part of Phase 2 of the EPP rollout.
The four rules of Earned Pace Progression
Complete, average, own, earn — the four rules that make EPP a coherent training philosophy, with a worked example for each.
What 'earned' actually means
The five-point checklist EPP uses to decide whether a pace is yours: reps completed, average, last rep, form, recovery.
EPP vs traditional running plans
How Earned Pace Progression compares to fixed 12-week plans, generic adaptive apps and coach-written schedules — with honest trade-offs.
EPP for 5K runners
An 8-week Earned Pace Progression from 25:00 to sub-23 5K, with weekly pace tables and how EPP handles the sessions that don't land.
EPP for 10K runners
A 10-week Earned Pace Progression for 10K, including a 'life got in the way' week and how EPP re-baselines without guilt.
EPP for half marathon runners
A 12-week EPP block for the half: earning long-run pace, consolidating race pace and progressing tempo work only when it's ready.
EPP for complete beginners
Earning continuous running minutes before earning pace — an EPP walk-run progression that respects first-timer physiology.
EPP for comeback runners
Returning after injury, illness or a long layoff. Why EPP's regression rule and pain-flag caution make consistent comebacks possible.
How EPP handles missed sessions
Poor sleep, busy weeks, holidays. Why 'today's average is today's baseline' removes pressure and keeps long-term progression on track.
Looking for the canonical EPP definitions?
The four decisions, seven principles, ownership states and safety overrides all live on the pillar page — this series does not restate them.
Go to the Earned Pace Progression pillar