Create your personalised 8-week walk–run training plan. Whether you are starting from scratch, returning to running, or building your fitness, our planner helps you take the next step with a simple, gradual programme.
Use our free Race Pace Calculator to find your required running pace, race splits and finish-time strategy. Create a personalised pace band for 5K, 10K, half marathon and marathon events.
A 12km walk-run training session along the canal from Market Drayton to Tyrley Lock and back. A strong workout with improving pace, controlled heart rate, and a fast finish.
A breakdown of my 11.96 km run walk workout featuring five 1 km running intervals, consistent pacing, heart rate analysis, and lessons learned from a challenging endurance session.
Today’s 11.98km interval session combined five fast 1km efforts with walking recovery, finishing strongly with the quickest kilometres of the workout and demonstrating improving endurance.
A strong morning at Telford parkrun with a 22:19 5K finish, placing 41st out of 568 runners and securing 2nd place in the VM55–59 age category. A 70.65% age grade highlighted another competitive performance.
A morning walking update from Market Drayton to Tyrley Lock, covering an 8.16 km canal route with details of distance, duration, heart rate, calories burned, and the enjoyment of local surroundings.
This morning’s 10.18 km walk-run workout combined endurance, controlled running intervals, and recovery-focused walking. With two fast 1 km efforts, a steady heart rate, and nearly 90 minutes of movement, this session highlights how consistency and smart training build long-term fitness.
A balanced training session combining walking, endurance running, and controlled speed work. Discover how a progressive run helped improve pace while maintaining control, proving that consistent training builds long-term strength and resilience.
Walking is a simple but powerful recovery tool. Learn how active recovery walks can support your training, reduce stiffness, and help maintain consistency.
Running over 50 is about consistency, strength, and enjoying the journey. Learn how smart training and recovery can help maintain and improve fitness at any age.