running training plan

Information and tools for runners

Information and useful training tools for runners, both those who are new to running and those who have been running for many years.

Some of the information is shown directly on web pages, some on our extensive news pages, and some of the longer articles are presented as Adobe PDF files. If you need Adobe Reader for the pdfs, it can be downloaded for free from

We also have book list -- the best running books -- books we think are most useful and most entertaining.

Running to be fit or getting fit to run?

Whichever, if you run then you should look after your body, it will help you be a stronger, faster, more injury-free runner. Check out our Body conditioning for runners exercises in the training sessions section.

Running Quotes

Here's a selection of the very best running quotes, to help get you (and keep you) running.

Running Fast and Injury Free — Gordon Pirie

We have a recommended book list, but this is listed here because you can download it for free below.
It's a fascinating read. Gordon Pirie was running competitively and breaking world records in the 1950s. In many ways his ideas on running were way ahead of his time. His book, Running Fast and Injury Free, has been painstakingly edited by Dr John S Gilbody. The chapter on injuries, technique and shoes is highly recommended (and rather controversial too).

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Articles from Running Press

Negative Split Marathon

Should you attempt a negative split marathon? Is the negative split the best way to run a marathon? The data suggests not. It might be far better to accept some slowdown during the second half. What i ... read more

How to plan a running interval session

We’ve updated our page on interval session planning. The page includes a downloadable table for anyone who likes to devise their own training schedule. Simply select your current fitness level u ... read more

5k in under 25 minutes Training Plan

Reading time: 10 minutes How to run 25 minutes for 5k Who is this training plan for? It’s for anyone who is keen to run under 25 minutes for 5k and wants a sub 25 minute 5k training plan. Of course, ... read more

Top Four Reasons Why Diets Fail

The beginning of another new year and with it are the resolutions that are going to make us fitter, healthier, wealthier, less cluttered, more organised, etc, etc, the list goes on. Of course, one of ... read more

5k in 18 Minutes Training Plan

Reading time: 14 minutes Running under 18 minutes for 5k This training plan is rather different from some of the other 5k training plans . Running an 18 minute 5k is very demanding and a one-size plan ... read more