The journal
25 articles
An eight-week 5K plan with easy runs, intervals, tempo work, a progressive long run and clear options for three- or...
A beginner-friendly nine-week Couch to 5K plan with three weekly run-walk sessions, recovery guidance and a clear path to 30...
A practical 16-week marathon training plan for beginners with four runs per week, long runs up to 32 km /...
This 12-week half marathon training plan gradually builds endurance, introduces faster running and prepares you to complete 21.1 kilometres with...
A tempo run is a controlled, comfortably hard workout designed to improve your ability to sustain faster running. Learn how...
Learn how running heart rate zones work, calculate your personal ranges using maximum heart rate or heart rate reserve, understand...
Use this marathon pace chart to find pace per mile and kilometer, halfway and key race splits for finish times...
Use our complete half marathon pace chart to convert finish times from 1:00 to 4:00 into pace per kilometer and...
Use our complete 10K pace chart to convert finish times from 30 to 90 minutes into pace per kilometer and...
What is a good 5K time? Compare average finish times, goal benchmarks and the pace per kilometre or mile for...
Running intervals can improve speed, fitness and running economy without making every run hard. This beginner guide explains how intervals...
Learn what Zone 2 running is, how to estimate your heart rate range, how the effort should feel and how...
