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BeginnerHow to Increase Running Distance Safely Without Getting Injured
Increase weekly running distance with practical progression models, recovery weeks, long-run guidance and clear warning signs that reduce avoidable overload.
The journal
Running
Training, pacing, races, equipment and practical guidance for runners of every level.
19 articles
Heart Rate
Easy Run Pace Explained: How Slow Should You Really Run?
Learn how easy running should feel, how to use pace, heart rate and the talk test, and how to adjust...
Beginner
How Often Should You Run? The Right Weekly Schedule for Every Goal
Find the right weekly running frequency for beginners, 5K runners, marathoners and triathletes, with sample schedules and a safe method...
Beginner
How to Start Running: A Beginner’s Guide That Actually Works
Start running with a realistic eight-week progression, easy pacing, run-walk sessions, strength work and practical guidance for building a lasting...
Beginner
Running Cadence Explained: What Is a Good Steps per Minute?
Learn what running cadence means, why 180 steps per minute is not universal, how to measure your baseline and how...
Beginner
10-Week 10K Training Plan for Beginners
A 10-week beginner 10K plan with three core runs, optional recovery mileage, progressive long runs, tempo work and race-week pacing...
Beginner
8-Week 5K Training Plan for Beginners and Faster Runners
An eight-week 5K plan with easy runs, intervals, tempo work, a progressive long run and clear options for three- or...
Beginner
Couch to 5K Training Plan: Run 5K in 9 Weeks
A beginner-friendly nine-week Couch to 5K plan with three weekly run-walk sessions, recovery guidance and a clear path to 30...
Beginner
Marathon Training Plan: 16 Weeks to Race Day
This 16-week marathon training plan gradually builds the endurance, pacing skills and long-run durability required to complete 42.2 kilometres. It...
Beginner
Half Marathon Training Plan: 12 Weeks to Race Day
This 12-week half marathon training plan gradually builds endurance, introduces faster running and prepares you to complete 21.1 kilometres with...
Heart Rate
What Is a Tempo Run? Pace, Benefits and Workouts
A tempo run is a controlled, comfortably hard workout designed to improve your ability to sustain faster running. Learn how...
Heart Rate
Running Heart Rate Zones Explained
Learn how running heart rate zones work, calculate your personal ranges using maximum heart rate or heart rate reserve, understand...