Running Guides
Practical running articles to help you prepare for your next 5K, 10K, half marathon or marathon. Learn the why behind your training, not just the numbers.
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Latest running articles
Helpful explanations, training concepts and realistic race preparation advice.
20 articles available
10K Training Workouts: Easy Runs, Tempo Efforts and Intervals
Understand three useful types of 10K workouts, how to combine them safely, and how to scale each example to your running experience.
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5K vs 10K Training: What's Different and What Stays the Same?
Compare 5K and 10K running training, including endurance, workout intensity, weekly schedules, recovery, and deciding when you're ready to move up.
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How to Choose Your First Half Marathon Goal Time Realistically
Set a sensible first half marathon goal using recent running, predicted race times, training consistency, pacing examples, and flexible A/B/C goals.
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Common 5K Training Mistakes and How to Avoid Them
Spot common 5K training mistakes—from racing every run to skipping recovery—and use practical fixes for more consistent, sustainable preparation.
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Common Marathon Training Mistakes and How to Avoid Them
Identify marathon training mistakes involving mileage, long runs, recovery, pace and fueling—and learn practical ways to make preparation more sustainable.
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Half Marathon Pacing and Fueling: A Practical Race-Day Plan
Plan your half marathon with realistic kilometre splits, a controlled opening, practiced carbohydrate fueling, hydration, and race-day checklists.
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Half Marathon Recovery: What to Do After Race Day
Learn how to recover after a half marathon with a practical first-week checklist, gentle return-to-running guidance, and signs that need medical attention.
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How to Build Running Endurance for a 10K Without Rushing
Build the endurance to run a 10K with relaxed effort, gradual longer runs, smart recovery, a flexible six-week example, and signs you should slow down.
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How to Choose Your Marathon Goal Pace Without Guessing
Use recent race results, long-run experience, realistic pace tables and flexible race-day goals to choose a sensible marathon target.
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How to Improve Your 5K Time Without Running Hard Every Day
Learn how to improve your 5K time with consistent easy runs, sensible faster sessions, recovery, and a practical four-week example.
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How to Pace a 10K Race: Even Effort, Smart Splits, Strong Finish
Plan a practical 10K race strategy with target pace calculations, halfway splits, an example pacing table, and advice for hills and heat.
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How to Pace a 5K Race: Start Controlled and Finish Strong
Build a realistic 5K pacing strategy with kilometre splits, warm-up guidance, common mistakes, and examples for different finish times.
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How to Start Running When You're Completely Out of Shape
Start running from zero with a walk-first approach, realistic run/walk examples, recovery days, and a flexible four-week starter routine.
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How to Train for Your First 10K After Running a 5K
Build from a comfortable 5K to your first 10K with a flexible eight-week example, easy running, long-run progression, and race-day advice.
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How to Train for Your First 5K: A Beginner-Friendly Guide
Learn how to prepare for your first 5K with an adaptable eight-week run/walk example, easy pacing advice, rest days, and practical race-day tips.
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How to Train for Your First Half Marathon: A Flexible 12-Week Guide
Prepare for your first half marathon with a realistic 12-week example, long-run progression, easy-day structure, fueling practice, and recovery tips.
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How to Train for Your First Marathon: A Flexible 16-Week Framework
Understand first-marathon preparation, a flexible long-run progression, training consistency, recovery, and how to practise fueling before race day.
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Marathon Pacing, Hydration and Fueling: A Race-Day Guide
Prepare a realistic marathon plan with pacing checkpoints, long-distance carbohydrate fueling, hydration principles, and a practical race-day checklist.
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Marathon Taper: How to Plan the Final Three Weeks Before Race Day
Learn how a marathon taper works, how to reduce running volume without overtraining, and what to prioritize in the final three weeks before race day.
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What to Eat Before a Half Marathon: A Practical Race-Morning Guide
Plan a familiar pre-half-marathon meal, choose comfortable timing, practise fueling on long runs, and avoid common race-morning stomach problems.
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