Plans, paces & PBs Practical advice for your next run.
From your first Couch to 5K intervals to a faster race time, find the advice that helps you train consistently, pace your sessions and recover well.
Your first runs and your first race
Keep the early weeks manageable, work through the awkward bits and choose what comes next.
How Fast Should I Run on Couch to 5K?
Use effort rather than speed to make the running intervals manageable.
Read guide →What If I Miss a Week of Couch to 5K?
Decide whether to repeat a week, step back or carry on after a break.
Read guide →Couch to 5K: Normal Soreness or Injury?
Understand common beginner aches and the warning signs that deserve attention.
Read guide →What to Do After Couch to 5K
Consolidate the habit, choose between distance and speed, and find your next plan.
Read guide →Your First Running Race: 10 Essential Do's and Don'ts
Practical advice on kit, pacing, water stations and settling race-day nerves.
Read guide →Find your next target and the training to reach it
Practical answers about pace, weekly structure and getting beyond a plateau.
What Is a Good 5K Time?
Compare common benchmarks and choose a realistic next target.
Read guide →How to Improve Your 5K Time
Build a week around the right target, useful sessions and enough recovery.
Read guide →Why Is My 5K Time Not Improving?
Work through the common causes of a plateau before adding more hard training.
Read guide →What Should My Easy Run Pace Be?
Keep easy running comfortable and adapt your pace to the day.
Read guide →What Pace Should My 5K Intervals Be?
Set controlled paces for 400m, 800m and 1km repetitions.
Read guide →How Many Days a Week Should I Run?
Compare three, four, five and six running days with recovery in mind.
Read guide →What Is a Good 10K Time?
Compare 10K benchmarks and find the right target-time training plan.
Read guide →Make your sessions count, then recover well
Fartlek, hills, treadmill sessions, cross training and the niggles that can interrupt a good block.
20 Minute Fartlek Run: Workout & Training Sessions
Try a simple 20 minute fartlek run, then explore traffic light, lamp post, Watson, Saltin, Astrand, Gerschler and hill fartlek training sessions.
Read guide →Hill Sprints and Kenyan Hill Running Sessions
Hill sprints and Kenyan hill running sessions for runners wanting strength, form and power.
Read guide →The Benefits of Off-Road Running
Explore the benefits of off-road running, from varied terrain and strength work to a refreshing change from road training.
Read guide →High Intensity Interval Training Running
Try high-intensity running sessions with two-minute efforts, 1km intervals and 2km repetitions, plus guidance on pace and recovery.
Read guide →Treadmill Workouts
Treadmill workouts for 5K and 10K runners, including two-minute efforts, 1km intervals and longer repetitions to add variety indoors.
Read guide →Cross Training For Runners
Explore cycling, swimming, Pilates, yoga and rowing as cross-training options to support your running and vary your weekly routine.
Read guide →Abdominal Cramp When Running
Learn about abdominal cramp and side stitches when running, common triggers, and practical ways to reduce discomfort on your next run.
Read guide →Signs Of Overtraining for Runners
Recognise common signs of overtraining, from persistent niggles to low motivation, and learn when to ease back and make room for recovery.
Read guide →Find your pace, then choose your plan.
Use your current fitness to set a sensible next target.