Training guides
Practical, no-nonsense guides for every distance. Each one covers a typical training week, the workouts that matter, and a pacing table to anchor your effort.
Couch to 5K Training Guide
A beginner couch-to-5K plan: how the run/walk progression works, a typical week, and how to pace your first 5K.
5K Training Guide
A 5K training guide: weekly structure, the key workouts (intervals, tempo, easy runs), and a pacing table for your goal time.
10K Training Guide
A 10K training guide: weekly structure, threshold and interval workouts, long runs, and a pacing table for your goal time.
Half Marathon Training Guide
A half marathon training guide: weekly structure, long runs, threshold work, and a pacing table for your goal finish time.
Marathon Training Guide
A marathon training guide: weekly structure, the long run progression, marathon-pace work, and a pacing table for your goal time.
Sub-2 Half Marathon Training Guide
How to break 2 hours in the half marathon: the pace you need (5:41/km), weekly structure, key workouts, and a goal-pace splits table.
Sub-4 Marathon Training Guide
How to break 4 hours in the marathon: the pace you need (5:41/km), weekly structure, the long-run progression, and a goal-pace splits table.