Running guides
Practical, no-jargon advice for every runner, from your first run to your first marathon.
Getting started
6 min read
How to start running: a beginner's guide
How to start running from zero: run/walk intervals, how fast to go, how often to run, and how to build to 30 minutes without stopping.
5 min read
Couch to 5K: an 8-week plan for total beginners
A simple 8-week couch to 5K plan with run/walk intervals, three sessions a week. What to do each week, how fast to go, and what to do if a week feels too hard.
Race training
6 min read
Half marathon training: a simple 12-week guide
How to train for a half marathon in 12 weeks: how many runs a week, how long your long run should get, what easy pace means, and how to taper before race day.
7 min read
Marathon training for beginners: what 16 to 20 weeks looks like
How beginners train for a marathon: how long it takes, how far the long run goes, how to fuel, how to taper, and how to pace race day.
Training basics
Kiki
Want a plan built for you?
Kiki turns these principles into your own day-by-day plan, and adapts it as you go.
Free to download · For iPhone