Running for your level and your distance
First runs, 5K, 10K, half marathon or marathon: choose the goal that matters to you. Our free calculators work across distances. Our detailed training-article collection currently focuses on the half marathon and is expanding to cover the other paths.
Start with your first runs
New to running or returning after a long break? Our beginner guide explains a first run-walk session, how to progress and when to repeat or rest.
Your first 5K or a faster one
For a first finish, use our run-walk guide to build a repeatable routine. Already running regularly? Explore controlled workouts, realistic pace targets and recovery for a faster 5K.
Your first 10K or a faster finish
Already comfortable covering 5K? Use the first-10K guide to prepare for the distance. Experienced at 10K? Work on realistic pace targets, sustained-effort sessions and a stronger second half.
Use the race-time predictor for a rough comparison between distances, not a guaranteed finish time.
Build toward a half marathon
Explore our detailed half-marathon guides, including training timelines, weekly structure, long runs and race preparation. The intermediate plans clearly state the running base they assume.
Prepare for your first marathon
Already running regularly, or returning after a break? Compare your current routine with a marathon plan’s starting demands, budget time for peak weeks and choose a realistic race date.
Check your first-marathon readiness →
Organise your marathon training week →
Use the pace and splits calculator for planning references; its numbers cannot establish marathon readiness.
Easy effort for every distance
Not sure how slowly to run? Our easy running pace guide explains conversation checks, run-walk options and practical adjustments for beginners, returning runners and experienced runners.
When conditions change, use our guide to running in the wind to adjust effort, choose a suitable route and decide when to move indoors.
Explore the half-marathon guide collection
Use a complete plan when the main problem is organising the whole block. Each framework explains who it suits, how the key sessions relate and what to do when recovery or real life changes the week.
12-Week Half Marathon Training Plan for Intermediate Runners
A four- or five-day framework with progression, threshold work, long runs, recovery weeks and taper guidance.
Half Marathon Training Plan 4 Days a Week
A complete twelve-week structure built around one quality workout, one long run and sufficient recovery.
How to Run a Sub-1:30 Half Marathon
The 4:16/km requirement, readiness benchmarks, workouts, splits and pacing decisions behind a sub-90 attempt.
Build the right training load
Weekly mileage and long-run distance are useful only in context. Choose the highest repeatable load that supports your key sessions instead of copying a faster runner’s numbers.
How Many Miles Per Week for a Half Marathon?
Practical ranges for beginners, intermediate runners and performance-focused athletes, plus rules for progressing volume.
How Long Should Your Long Run Be?
Peak distance and duration ranges, progression examples and the right timing before race day.
Develop sustainable speed
Best Threshold Workouts for Half-Marathon Training
Five controlled formats, practical intensity cues and a six-week progression that avoids turning threshold into a time trial.
Running Pace and Split Calculator
Convert distance and time into kilometre pace, mile pace, speed and cumulative race splits.
Race execution
Half Marathon Pacing Strategy
Compare even, negative and positive splits, then build a four-stage race plan for your goal and conditions.
Complete race preparation
Finish the block with a taper that removes fatigue, a fueling plan rehearsed in training and a clear response when real life interrupts the schedule.
Half Marathon Taper: Final Two Weeks
Exact schedules for three, four or five weekly runs, plus race-week strength, sleep and nutrition decisions.
When to Take Gels During a Half Marathon
Duration-based plans for one, two or three gels, with carbohydrate targets, water and caffeine guidance.
Missed a Week of Training?
A seven-day return schedule that restores consistency without cramming lost workouts.
More half-marathon guides
Use these focused guides to adjust the plan around your current base, recovery capacity and race-day needs.
How Long Does It Take to Train for a Half Marathon?
Choose a realistic 8-, 12-, 16- or 20-plus-week build from your current running base and goal.
Half Marathon Strength Training Plan
Two practical weekly workouts with exercise tables, scheduling guidance and a 12-week progression.
Days Between Hard Running Workouts
Space threshold sessions, intervals, long runs and strength work without accumulating hidden fatigue.
Cutback Weeks in Half-Marathon Training
Know when and how to reduce mileage while preserving the training stimulus that matters.
Recovery Runs: Pace, Duration and When to Skip
Use short easy runs without turning them into extra fatigue, and know when rest is the better choice.
Half Marathon Pace Chart
Find exact kilometre, mile and cumulative 5K splits for finish times from 1:10 to 3:00.
Set a Realistic Half Marathon Goal Time
Use recent race results, training evidence and course conditions to build practical A, B and C goals.
What to Eat Before a Half Marathon
Practical carbohydrate targets, six breakfast options, timing and stomach-friendly race-morning plans.
Half Marathon Hydration Plan
Build a drinking plan from finish time, sweat rate, weather and on-course aid stations.
Build a training week that survives real life
Get the free Race-Ready Week printable template and editable planner. Prioritize the sessions that matter, protect recovery and prepare a fallback before work or travel changes the plan.
Workouts, conditions and the next race
- Training paces — separate easy, threshold and race effort.
- Hill workouts — choose from five sessions and a six-week progression.
- Treadmill training — convert pace to belt speed and adapt workouts.
- Training in the heat — adjust pace expectations and session structure.
- Training while traveling — decide which sessions to keep, move or shorten.
- 5K or 10K tune-up races — use a preparatory race in your half-marathon build.
- Race-day warm-up — organise your pre-start routine.
- Post-race recovery — plan the transition back to training.
How to use this library
- Start with the full plan when you need weekly structure.
- Use the mileage and long-run guides to adjust the plan to your current base.
- Use workout articles to understand the purpose and execution of key sessions.
- Use calculators as decision tools, not as proof that an aspirational goal is realistic.
- Stop and seek qualified advice when pain, unusual symptoms or a medical condition requires individual assessment.