Long-day fuelling
The Slow Finisher's Fuelling Guide
How to eat and drink your way through a 5-7 hour day on your feet: hourly fuel in real food, drinking over the long haul, training your gut, and a printable race-day card.
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Start slow. Keep going.
Two downloadable guides for runners who want a calm first step, a repeatable short session, and absolutely no motivational foghorn.
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Join the Slow Runners Club list for future guides, simple training plans, and quiet encouragement with a decent respect for walk breaks.
PDF downloads
Download the current free guides.
Beginner start
The Slow Start Guide
A practical first-month guide for starting slow, using walk breaks, building repeatability, and not treating pace like a moral audit.
Download PDFSimple session
The 20-Minute Slow Run Guide
A low-pressure session you can repeat on ordinary days: warm up, run-walk gently, cool down, write a note, carry on being a person.
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