Training
Week-by-week plans for the 10K, half marathon and full marathon, plus practical guides on building fitness, fuelling, staying injury-free and getting through race week.
8-Week 10K Training Plan for Intermediate Runners
If you can already run 10K but want to actually race one, this 8-week plan adds the workouts that make the difference between finishing and finishing well.
Base
3 wks
Build
3 wks
Peak
1 wk
Taper
1 wk
12-Week Half Marathon Training Plan for Beginners
You don't need a coach or a complicated app to train for your first half marathon. You need a plan you'll actually follow. Here's one, week by week.
Base
5 wks
Build
4 wks
Peak
2 wks
Taper
1 wk
16-Week Full Marathon Training Plan for First-Timers
Your first marathon needs a plan built around one goal: getting you to the start line healthy and to the finish line in one piece. This is that plan.
Base
6 wks
Build
6 wks
Peak
2 wks
Taper
2 wks
A rough guide to how the four most common race distances compare, and how long most runners spend training for each.
5K
5 km
4-6 weeks
First-time racers, building a running habitRead guide
10K
10 km
6-8 weeks
Runners who've done a 5K and want more distanceRead guide
Half Marathon
21.1 km
10-12 weeks
A real endurance goal without marathon-level time commitmentRead guide
Full Marathon
42.2 km
16-20 weeks
Runners with at least one half marathon behind themRead guide
How to Start Running From Zero
If you're starting from a fully sedentary baseline, the goal for the first few weeks isn't running at all. It's building a habit your body can tolerate.
10 min read
Your First 5K: A Beginner's Guide
A 5K is the most approachable distance in organised running, and also the one beginners most often overtrain for out of nervousness.
8 min read
Your First 10K: A Beginner's Guide
Stepping up from a 5K to a 10K is less about fitness and more about patience: the training difference is smaller than the distance suggests.
8 min read
How Often Should Beginners Run Each Week?
For most new runners, 3 runs a week with rest days in between beats running daily. Here's why frequency matters more than distance early on.
7 min read
Setting Realistic Running Goals as a Beginner
A goal like 'run a marathon this year' sounds motivating and often backfires. Process goals tend to hold up better than outcome goals for beginners.
7 min read
The Walk-Run Method Explained
The walk-run method alternates short running intervals with walking breaks. It's not a compromise, it's a deliberate and effective way to build endurance.
7 min read
Building an Aerobic Base: Why Easy Miles Come First
An aerobic base is the accumulated foundation of easy, unhurried running that everything else in a training plan, speed work included, is built on top of.
10 min read
How to Build Weekly Mileage Safely Without Getting Hurt
Building weekly mileage safely comes down to one idea: your training load should rise slower than your motivation wants it to.
8 min read
Interval Training for Runners: What It Is and How to Start
Interval training means alternating short bursts of harder effort with recovery periods, and it's one of the most effective ways to get faster without simply running more miles.
8 min read
Tempo Runs Explained: How to Gauge the Effort Without a Lab Test
A tempo run is a sustained, comfortably hard effort, faster than easy pace but well short of an all-out race pace, and you don't need a lab test to find it.
7 min read
Fartlek Training Guide: A Low-Pressure Way to Add Speed
Fartlek training mixes faster and slower running by feel, with no watch, no track and no fixed pace targets, which makes it one of the easiest ways to try speed work for the first time.
6 min read
Recovery Runs Explained: Why Slow Days Aren't Wasted Ones
A recovery run is a short, deliberately slow run done after a harder session, and despite how it feels, it's not a wasted training day.
7 min read
How to Fuel a Marathon
Marathon fuelling is mostly about starting early and staying consistent, rather than finding a single perfect product.
11 min read
Race-Day Nutrition for Beginners: What to Eat Before and During
The single most useful race-day nutrition rule for beginners is also the simplest: nothing new on race day, full stop.
8 min read
Carb Loading Explained: When It's Actually Necessary
Carb loading is a deliberate increase in carbohydrate intake in the days before a race, and it mainly matters for the marathon and beyond.
8 min read
Electrolytes for Runners: Why They Matter
Electrolytes, mainly sodium, are minerals your body loses through sweat, and they matter more as runs get longer or hotter.
7 min read
Hydration Planning for Race Day: A Practical Guide
Hydration mistakes run in both directions: underdrinking is well known, but overdrinking is a real and often overlooked risk too.
7 min read
Everyday Foods That Support Running Training
Training nutrition is less about specific superfoods and more about consistently getting enough carbohydrate, protein, and fluid.
7 min read
Avoiding Common Beginner Running Injuries
Most beginner running injuries share one root cause: doing too much, too soon. Here's what commonly goes wrong and how to avoid it.
14 min read
Common Running Injuries: A Quick Overview
Most running injuries fall into a small handful of overuse patterns, and most of them share the same early warning signs.
13 min read
Runner's Knee: Causes and General Management
Runner's knee is an umbrella term for pain around or behind the kneecap, and it's one of the most common complaints in distance runners.
10 min read
Plantar Fasciitis in Runners: Causes and Management
Plantar fasciitis shows up as heel pain that's often sharpest with the first steps in the morning, easing slightly as you move.
10 min read
Sleep and Recovery for Runners: The Training Variable Most People Ignore
You can follow a perfect training plan and still stall out if sleep isn't part of the equation. Here's why it matters more than most runners assume.
13 min read
Post-Race Recovery: What to Do in the 48 Hours After
The two days after a race matter more for how you feel next week than anything you do in the immediate aftermath of finishing.
11 min read
Tapering Explained: Why Runners Reduce Training Before Race Day
A taper is a planned reduction in training volume in the final weeks before a race, and it's the part of a plan most runners are tempted to skip.
9 min read
Marathon Race-Week Checklist: What to Do in the Final 7 Days
The week before a race isn't for fitness gains. It's for arriving on the start line rested, fuelled and organised. Here's what actually matters, day by day.
10 min read
How to Warm Up Before a Race
Skipping a warm-up doesn't save energy, it just moves the adjustment period into the race itself, where it costs you more.
9 min read
What to Expect on Race Day: A First-Timer's Guide to Marathons and Half Marathons
The training plan gets most of the attention, but race day itself has its own logistics that nobody explains until you're already standing at the start line.
10 min read
Hitting the Wall: Why It Happens and How to Avoid It
Hitting the wall is a sudden, severe drop in energy during a long run, and it's largely preventable with the right fuelling and pacing.
9 min read
How to Pace a Negative Split in a Race
A negative split means running the second half of a race faster than the first, and it's one of the most reliable signs of a well-paced effort.
9 min read
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