Training

Training correctly is the most important part of taking up any exercise and building up your training gradually is essential to prevent injury. This applies to everyone no matter what their ability. Each session should have a warm up, the main event and a cool down.

This will also help prevent unnecessary injuries. The same applies when you enter your events. Warming up the muscles helps prepare them for the exercise and cooling down helps return them back to normal afterwards – it will help prevent stiffness and soreness.

Check out the essential info before you start and some basic kit advice.

BEGINNER COUCH TO 5K PLAN

IMPORTANT TO WARM UP & COOL DOWN - HAVE A REST DAY BETWEEN RUN DAYS

It appears you don't have a PDF plugin for this browser. No problem... You can click here to view / download the PDF file.

BEGINNER 10K PLAN

IMPORTANT TO WARM UP & COOL DOWN - HAVE A REST DAY BETWEEN RUN DAYS

It appears you don't have a PDF plugin for this browser. No problem... You can click here to view / download the PDF file.

BEGINNER HALF MARATHON PLAN

IMPORTANT TO WARM UP & COOL DOWN - HAVE A REST DAY BETWEEN RUN DAYS

It appears you don't have a PDF plugin for this browser. No problem... You can click here to view / download the PDF file.

BEGINNER MARATHON PLAN

IMPORTANT TO WARM UP & COOL DOWN - HAVE A REST DAY BETWEEN RUN DAYS

It appears you don't have a PDF plugin for this browser. No problem... You can click here to view / download the PDF file.

INTERMEDIATE 5K PLAN

IMPORTANT TO WARM UP & COOL DOWN - HAVE A REST DAY BETWEEN RUN DAYS

It appears you don't have a PDF plugin for this browser. No problem... You can click here to view / download the PDF file.

INTERMEDIATE 10K PLAN

IMPORTANT TO WARM UP & COOL DOWN - HAVE A REST DAY BETWEEN RUN DAYS

It appears you don't have a PDF plugin for this browser. No problem... You can click here to view / download the PDF file.

INTERMEDIATE HALF MARATHON PLAN

IMPORTANT TO WARM UP & COOL DOWN - HAVE A REST DAY BETWEEN RUN DAYS

It appears you don't have a PDF plugin for this browser. No problem... You can click here to view / download the PDF file.

INTERMEDIATE MARATHON PLAN

IMPORTANT TO WARM UP & COOL DOWN - HAVE A REST DAY BETWEEN RUN DAYS

It appears you don't have a PDF plugin for this browser. No problem... You can click here to view / download the PDF file.