4 PDF guides

Runner Pack

PDF · 115 pages · $59

From your first 5K to the half and the full marathon, plus trail running and the cardio sessions that make you faster.

As described or refunded

What you get

Run Your First 5K, Then a 10K
Three week-by-week plans, your paces calculated for you, running form and strength work for runners
PDF guide · 31 pages · $29
Half Marathon and Marathon Training
Three complete plans, your paces for every goal time, fueling and race-day strategy
PDF guide · 30 pages · $29
Trail Running Conditioning
Climbs, descents, strength: prepare for a 20 to 50 km (12 to 31 mile) trail race without getting hurt
PDF guide · 27 pages · $29
HIIT and Cardio: 30 Minutes That Count
An 8-week program in 3 levels, 16 ready-to-use workouts, and the right way to dial in intensity
PDF guide · 27 pages · $29

In pictures

Two runners during a 10 km road race. Photo: Gareth1953 All Right Now, CC BY 2.0

Pack of runners in the streets during a half marathon. Photo: Guillaume Baviere from Copenhagen, Denmark, CC BY-SA 2.0

Runner on a mountain path in Scotland (West Highland Way). Photo: Robin McConnell, CC BY 2.0

Kettlebell swing outdoors. Photo: personaltrainertoronto, CC BY 2.0

Runners’ strides on the tarmac. Photo: Phil Roeder, CC BY 2.0

Runners mid-race on the road at the Omagh half marathon. Photo: Kenneth Allen, CC BY-SA 2.0

Illustrative photos, published by their authors under a free licence.

$59one-time payment

instead of $116 one by one · you save $57 · i.e. $14.75 per guide

As described or refunded

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Complete, sourced programs, ready to follow

Numbers counted in the guides on sale, not promises.

PDF guides: 18PDF guides
pages in total: 464pages in total
scientific studies cited (DOI): 96scientific studies cited (DOI)
languages: 6languages

✓ VerifiedReviewed by industry professionals

Sourced, checked guides, reviewed by pros

scientific studies cited, each with its DOI: 35scientific studies cited, each with its DOI
pages with a paginated contents page, updated October 2026: 115pages with a paginated contents page, updated October 2026
automated checks on every site update: 61automated checks on every site update

The method

1Primary sources: published studies and official guidelines, never a forum.
2Every number linked to its source, listed at the end of the guide.
3Dated editions: every guide shows its update date.

Built from the guidelines and publications of:

World Health Organization
American College of Sports Medicine
British Journal of Sports Medicine
Journal of Strength and Conditioning Research

Payment and delivery

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As described or refunded
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A question before you buy? administration@lacangel.fr · CGV

These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.