Running Training Guides
Expert running training guides for all distances. Learn proper pace training, race strategy, and workout planning to achieve your running goals.
Training Guides by Distance
5K Training Guides
Complete 5K Training Guide
8-week training plan for 5K success. Perfect for beginners and those looking to improve their parkrun times.
Parkrun Strategy Guide
Master parkrun tactics, pacing, and course strategy to achieve your 5K personal best.
5K Interval Training
Speed workouts and interval sessions specifically designed for 5K performance improvement.
10K Training Guides
Complete 10K Training Guide
12-week progressive training plan to build endurance and speed for 10K racing success.
10K Race Strategy
Pacing strategies, race tactics, and mental preparation for 10K race day success.
10K Tempo Training
Threshold and tempo workouts to build the aerobic power needed for 10K racing.
Half Marathon Training Guides
Half Marathon Training Guide
16-week comprehensive training plan for 21.1K success, from first-timer to PB chaser.
Half Marathon Pacing Strategy
Master the art of half marathon pacing with even splits and negative split strategies.
Half Marathon Nutrition
Fueling strategies for training and race day to maintain energy over 21.1 kilometres.
Marathon Training Guides
Complete Marathon Training Guide
20-week marathon training plan with progressive mileage and pace development for 42.2K success.
Marathon Pacing Strategy
Advanced pacing strategies for marathon success, including even pacing and energy management.
Marathon Long Run Guide
How to structure and execute long runs for marathon training, including pace and nutrition.
Training Fundamentals
Pace Training Zones
Understanding different training paces and how to use them effectively in your training program.
- Easy pace for base building
- Tempo pace for lactate threshold
- Interval pace for VO2 max
- Race pace for specificity
Training Periodization
How to structure your training in phases to peak for your target race and avoid overtraining.
- Base building phase
- Build phase with intensity
- Peak phase preparation
- Taper and recovery
Injury Prevention
Essential strategies to stay healthy and consistent throughout your training program.
- Progressive mileage increases
- Strength training for runners
- Recovery and rest days
- Warning signs to watch
Quick Training Tips
80/20 Rule
80% of your training should be at an easy, conversational pace, with only 20% at moderate to hard intensities.
Progressive Overload
Gradually increase training load by no more than 10% per week to avoid injury and ensure adaptation.
Consistency Over Intensity
Regular, consistent training is more important than occasional high-intensity sessions for long-term improvement.
Listen to Your Body
Pay attention to fatigue, soreness, and motivation levels. Adjust training when needed to prevent overtraining.
Training Tools & Calculators
Get Your Personalized Training Plan
Take your running to the next level with a customized training plan designed specifically for your goal distance, target time, and current fitness level.
- ✓ Personalized pace targets for all workouts
- ✓ Progressive training structure
- ✓ Distance-specific workout plans
- ✓ Race strategy and tactics guide
- ✓ Injury prevention protocols
- ✓ Nutrition and recovery guidance
For the price of a coffee - £2.99