Training plans
Marathon training plan: 16 weeks to your first 42K
Train for your first marathon with this 16-week plan and 4 runs a week. Includes long runs, marathon pace work, fueling and a race strategy.
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Running blog
Running blog: plans and tips
Explore running guides to get started, train for a 10K or prepare for a half marathon. Learn how to use heart rate zones, calculate your running pace and choose a training plan that matches your experience.
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Training science
Heart rate variability (HRV) for runners: what it is and how to use it
Learn what heart rate variability (HRV) is, how it is measured and how to use it to decide whether to train hard or rest today.
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Nutrition
What to eat before running: timing, examples and common mistakes
Find out what to eat before running and how long before. Includes a timing table, breakfast ideas, hydration tips and what to eat afterwards.
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Training plans
5K training plan: 6 weeks to your first race
Get ready for your first 5K with this 6-week plan and 3 runs a week. Includes a training table, goal pace and tips for race day.
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Gear
How to choose running shoes: types, fit and when to replace them
Learn how to choose running shoes: types, cushioning, drop, how to find the right fit and how many kilometres they last before you replace them.
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Pace and performance
Running pace calculator: how to calculate your pace, plus a pace chart
Calculate running pace in min/km or min/mile, convert pace to speed and estimate 5K, 10K, half marathon and marathon times with a free pace chart.
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Training science
Heart rate zones for running: how to calculate and use them
Calculate your 5 running heart rate zones with the Karvonen formula. Explore the zone chart, a worked example and how to use each zone in training.
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Training plans
How to train for a half marathon: a 12-week training plan
Prepare for a half marathon with a 12-week plan and 4 runs a week. Includes a weekly schedule, long runs, pacing and race-day fueling guidance.
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Training plans
10K training plan: 8 weeks to your first 10K race
Train for your first 10K with an 8-week plan and 3 runs a week. Follow the weekly schedule, choose your goal pace and prepare your race-day strategy.
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Beginners
How to start running from scratch: a beginner’s guide and 8-week plan
Start running with an 8-week beginner plan and 3 sessions a week. Follow the run-walk schedule to build toward 30 minutes of continuous running.
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