Guides
Running guides
Practical, evidence-led advice for every stage, from your first 5K to your first marathon.
Beginner · 5 min read
Your first 5K: a beginner’s guide
How to go from not running to finishing 5K in around 8 to 10 weeks, with run-walk intervals, easy pacing and enough rest.
Read guideBeginner · 4 min read
From 5K to 10K: how to step up
Already running 5K? How to double your distance over 6 to 8 weeks with a weekly longer run and gradual increases.
Read guideBeginner · 6 min read
Half marathon for beginners
A realistic 12 to 16 week approach to your first 13.1 miles: building the long run, easy pacing, lighter weeks, fuelling and tapering.
Read guideImprover · 6 min read
Your first marathon: what to expect
How to prepare for 26.2 miles over 16 to 20 weeks: the base you need, peak long runs, the taper, fuelling and pacing on the day.
Read guideImprover · 4 min read
Why most of your running should be easy
The reasoning behind running around 80% of your training at an easy pace, how to judge ‘easy’, and why it makes you faster.
Read guide