RUN WITH KAROLINE

HEART RATE TRAINING & TIME ON FEET // The Smarter Way to Train

When I switched to HEART RATE TRAINING & TIME ON FEET instead of hitting paces and going by distance everything changed. I recovered faster, was able to do much more volume (currently running 110 to 140 km per week (70-85 miles) and stopped worrying about injuries. Last year I went from a 19:02 5K to a 18:13 5K and a 1:30 half marathon to a 1:25 half marathon. I finally feel I have broken the code when it comes to running. I used to think high milage was not it for me as I suffered from 6 stress fractures and could barely run over 60 km (37 miles).

After applying my principles to many many athletes over the years I am excited to help more people through my running plans. The cool thing about heart rate is that through knowing your max heart rate I can give you precise heart rate targets that determines your pace. I have found this strategy to be incredibly efficient as it is personalized. All of this is explained more in detail in my 60 page plans.

What Makes My Plans Different?

✔️ Max Heart Rate Targets → Forget what zone to stay in and instead stay under a precise target based on your individual heart rate

✔️ Time on Feet → Let the distance depends on how long you are running for (no more burnout, injuries or plateauing)

✔️ Sustainable Progress → Get faster while feeling strong


Why Heart Rate & Time on Feet?

Most runners push too hard, too often. What is the point of putting in all this hard work when it is not giving you results nor being enjoyable?

🏃‍♀️ Heart Rate Training:

→ Learn to run at the right effort & avoid overtraining

→ Improve endurance & speed based on where your body it is at now

→ Recover better & stay injury-free


⏳ Time on Feet:

→ Your body adapts by spending time on your feet, not by chasing arbitrary mileage

→ Avoid burnout while improving endurance & resilience

→ Run smarter, last longer, perform stronger

This method transformed my own running—and it will transform yours too.

My Story: From 6 Stress Fractures to Breakthrough

Thank you for investing in your health, your performance, and in training the smartest way. I am so excited that you are taking this step toward becoming a stronger, more resilient runner.

If you’re new to my journey—

🏆 I ran my first marathon in 2019 and won with a 3:05 finish time. 7 months later I ran a 2:46 marathon and it seemed like a perfect running progression.

💥 But behind the scenes? I was overtraining, ignoring my body, and chasing speed at all costs.

❌ Six consecutive bone stress injuries forced me to rethink my entire approach.

It took five years of trial, error, and research to finally understand:

The best results come from measuring working with your body, not against it. I did not try to work against it, but because my core values include to work hard and push myself I did not know how to train or what effort was correct. Not until HEART RATE TRAINING & TIME ON FEET saved me.


This is the approach I wish I had from the start—and now, I’m sharing it with you.

Which plan should you choose?

To help you chose the suitable plan for your goal and your level, we have created an overview of all plans. Click on the link below and see what plan is right for you.

Find your running plan