Beginner’s Guide to Running
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Negative splits and positive splits define your half marathon pacing strategy. Learn why negative splits are the smarter choice and how to train for them.
Negative splits and positive splits define your 10K pacing strategy. Learn why negative splits are more effective and how to practise them in training.
Negative splits and positive splits shape your 5K performance. Learn why negative splits are the smarter pacing strategy and how to practise them in training.
Training for a marathon? Discover the most common beginner mistakes and how to avoid them. Build endurance, fuel smart, and run with confidence.
Training for a half marathon? Discover the most common beginner mistakes and how to avoid them. Build endurance, stay consistent and enjoy your best race.
Training for a 10K? Avoid the most common beginner mistakes. Discover how to pace, recover, and train smarter for consistent improvement.
New to 5K running? Discover the most common beginner mistakes and how to avoid them. Train smarter, pace better, and enjoy faster progress.
Pacing a 5K is a skill that can make or break your race. Discover how to start smart, hold steady, and finish fast with the perfect pacing plan.
Recovery tools keep you running stronger for longer. Learn how foam rollers, massage guns, compression gear and cold therapy fit into a smart recovery plan.
Recovery starts when the run ends. Learn how carbs, protein and hydration fuel faster repair, reduce fatigue and prepare you for the next session.
Sleep is the foundation of recovery. Learn how better rest repairs muscles, restores focus, and turns hard training into lasting performance gains.
Recovery weeks are where fitness takes hold. Learn how to reduce volume, restore energy, and come back stronger with a structured approach to recovery.
Explore the difference between active and passive recovery in running. Learn when to keep moving and when full rest is the smarter choice.
Discover what recovery really means in running. Learn how to rest smart, structure your week and maximise performance through proper recovery practices.
Long runs are the backbone of marathon prep. Learn how they develop aerobic strength, mental resilience and the fuel systems needed to finish strong.
Long runs are the foundation of half marathon success. Learn how they improve endurance, mental strength and your ability to hold pace deep into race day.
Long runs unlock strength for the 10K. Learn how extended aerobic efforts build stamina, boost race pace control and support consistent progression.
Long runs are essential even for 5K training. Learn how aerobic endurance builds stamina, improves pace control and prepares your body for race-day demands.
Recovery runs are essential for adaptation. Learn why running easy helps absorb fitness, reduce fatigue and build consistent performance week after week.
Learn how to recognise signs of over-training in your running. Understand the causes, symptoms and how to recover before it leads to burnout.
Learn the difference between over-reaching and over-training. Discover how to push your limits without crossing the line into burnout or injury.
Recovery is a key part of your 5K plan. Learn how to use rest weeks to rebuild, stay consistent and avoid overtraining as you progress.
Recovery weeks are where real gains happen. Learn how to structure rest into your plan to absorb fitness, avoid fatigue and come back stronger.
Zone 5 is about power and peak intensity. Learn how VO2 Max training helps you build speed, boost aerobic capacity and hit top-end race pace.
Zone 4 is where strength meets control. Discover how threshold training improves pacing, endurance and race-day performance.
Zone 3 training is where strength meets control. Learn how tempo running builds stamina, sharpens pacing and prepares your body to hold strong when it counts.
Zone 2 training is the engine of endurance. Discover how this aerobic sweet spot builds fitness, improves fat burning and powers consistent long-distance performance.
Zone 1 recovery runs are the key to adaptation and consistency. Learn how to use this low-intensity zone to stay fresh, prevent injury and boost long-term progress.
These 10 essential workouts are the core of marathon prep. Build endurance, sharpen pace and get ready for race day with a structured training foundation.
These 10 essential workouts are the backbone of half marathon success. Build your base, boost your speed and stay consistent from training to race day.