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Cindy Ofili’s Prerun Warmup Primes Your Muscles for Movement
The pro runner demonstrates her go-to stretches and exercises that prevent injury and improve performance. Speed workouts are an integral part of your training for a reason: They help you build muscle...
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How to run your own virtual marathon (sensibly)
The spread of coronavirus is leading to the cancellation of many big-city marathons, but that doesn’t mean your training is in vain. With the news that the London Marathon will be going ahead as an...
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RW’s 4-week 10K training plan, running 3 days a week
Only a month to train for your 10K? Here’s the solution Four weeks is long enough to improve your fitness and put a little edge of speed in your legs. If you’re committed to running a 10K in four...
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RW’s 8-week 10K training plan, running 3 days a week
Tried and trusted; a basic 8 weeks to a 10K race You can really see your 10K fitness rocket over a preparation period of eight weeks. As with the four-week schedules, it’s important that you’re...
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How to run your perfect 10K
Your best-possible 10K – from a four week plan to an eight-week-plus schedule, with all your questions answered It’s no surprise that the 10K is by far the country’s most popular type of race. To say...
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Workouts and Expert Tips to Help You Crush Your Cross Country Training
Top coaches explain the key elements of proper race prep and strategies for success. One of the most beautiful aspects of cross-country running is that it’s not just you against the competition and...
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How to kick it like Sara Hall in the London Marathon
Here’s how you can build the strength and power to surge like Sara Hall and Shura Kitata. Last Sunday’s London Marathon provided a long-awaited outlet for racers and fans—complete with down-to-the-wire...
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8 ways to train like an Ethiopian distance runner
Michael Crawley’s Out of Thin Air investigates Ethiopian running culture and unearths some lessons for runners everywhere. Ethiopian men hold six of the top fastest marathon times ever. The female...
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RW Half-Marathon plan for Beginners
KEY Unless otherwise noted, run all kilometres at a comfortable pace, easy enough that you can maintain a conversation. REST/XT Take a rest day or do moderate cross-training with a no-impact activity...
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The Easy-day Pace
In May 2014, Sally Kipyego, a 2012 Olympic silver medalist in the 10,000m, sped to a 30:42.26 win at Stanford’s Payton Jordan Invitational – a pace that works out to 3:05 per kilometre. Achieving that...
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Beginner Half Marathon Training Tips to Set You Up for Success on Race Day
Finding and following the right type of training plan for you is an essential component to a successful first half marathon.Test out gear and fueling options beforehand so that there are no surprises...
View ArticleWhy You Should Almost Always Avoid a DNF
If you think about it, racing is a strange thing to do for fun. Hang by the infield trash cans at a youth track meet, find a spot deep into a hilly cross-country course, or stand near the finish chute...
View ArticleWant to Know How to Increase Your Running Speed? All You Need Are These 4 Tips
If you just started running, you’re probably concerned with two things: running farther and running faster. And you’re not alone: Those are the fundamental goals of runners at all levels, ages, and...
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How to Train for a Half Marathon By Running Just 3 Times a Week
Everyone who signs up for a half marathon signs up with the best of intentions—we’re not going to skip a single km of our training plan, we’re going to cross-train at least twice a week, and we’ll...
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Beginner Half Marathon Training Tips to Set You Up for Success on Race Day
Finding and following the right type of training plan for you is an essential component to a successful first half marathon.Test out gear and fueling options beforehand so that there are no surprises...
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Your Most Common Beginner Runner Questions, Answered
It’s no surprise that during a year that saw the majority of people confined to their homes, there was a surge in new runners joining the sport, itching to get outside—or simply move. Strava users...
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How to Train for Your First 10K Race
If you’ve never run before, running for an entire hour—the average time for a 10K, according to 2019 State of Running report—can seem intimidating. But running for about an hour is a lot less...
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6-week Beginner 5K Training Plan
A basic 5K schedule that assumes you don’t run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks Short and snappy, 5K races are the perfect distance for...
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The 7 Habits of Highly Effective Marathoners
If you want to run your best 42K next year, you’ll need to do more than log KMs and complete key workouts. These strategies will help you set appropriate goals, persevere when the going gets tough and...
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Your 4-week 10K training plan, running 3 days a week
Only a month to train for your 10K? Here’s the solution Four weeks is long enough to improve your fitness and put a little edge of speed in your legs. If you’re committed to running a 10K in four...
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