Training
Why most of your runs should feel too easy
The 80/20 approach, conversational pace and how to stop turning every run into a race.
Training
Training plans that fit a real life
Three to five runs a week, one quality session, a long run at the weekend. Pick the plan that matches where you are today, not where you want to be.
8 weeks · 3 runs/week
First 5K
From run-walk intervals to 30 minutes of continuous running.
- Run-walk progression
- One longer easy run
- Rest days built in
10 weeks · 4 runs/week
Faster 10K
For runners who can already finish 10 km and want to go quicker.
- Intervals at 5K–10K effort
- Strides twice a week
- Long run up to 16 km
12 weeks · 4 runs/week
First half marathon
A gentle build with cutback weeks and practice race fuelling.
- Long run up to 18 km
- Tempo and goal-pace work
- Two-week taper
Effort zones we use
| Zone | How it feels | Used for |
|---|---|---|
| Easy | Full sentences, could go on for ages | Most of your weekly running |
| Steady | Short sentences, focused | Middle of long runs, marathon pace |
| Tempo | A few words at a time | 20–30 minutes of continuous work |
| Intervals | Hard, no talking | Repeats of 2–5 minutes |
| Strides | Fast but relaxed | Short 20-second pickups |
Training articles
Training
Your first half marathon in 12 weeks
A realistic plan for runners who can already run 5–6 km without stopping.
Training
Hill repeats: strength training in disguise
Short uphill efforts build power and form with less impact than track work.