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TRAINING PLANS

5K, 10K, HALF MARATHON, MARATHON, ULTRAS

Whether you're a beginner looking to complete your first 5K or aiming to crush a marathon, our expertly crafted training plans will help you achieve your goals.

NEW TO RUNNING? START HERE

How To Start Running | The Beginners Guide To Running

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How to start running from scratch! All you need to know, including tips to get started, and how to run 5k non-stop with our beginner's training plan.

Trail Running for Beginners: How To Start Trail Running

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This trail running for beginners guide includes how to trail run, the gear required to progress, how to find local trails, trail running tips, & much more!

Best Running Shoes For Men & Women: The Roads Won’t...

The best running shoes rated and shortlisted, and advice to ensure you buy the most comfortable, high-performing shoes that work for YOU.
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The Best Trail Running Shoes We’ve Tested This Year

The best trail running shoes this year ranked & reviewed + top advice so you buy the most comfortable, high-performing shoes that work best for you
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MARATHON TRAINING PLANS

HALF MARATHON TRAINING PLANS

Half Marathon Training Plans | For Everyone From Beginners To Experienced Runners

Free downloadable half marathon training plans for runners of every level, plus everything you need to know about running a half marathon.

12 Week Half Marathon Training Plan For Beginners

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6 Week Half Marathon Training Plan For Your Fastest Race Yet

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10K TRAINING PLANS

10k Training Plans For Beginners And Experienced Runners

Free downloadable 10k training plans for beginners to experienced runners, plus everything you need to know about training for, and running a 10k race.

6-Week 10k Training Plan For Beginners

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4-Week 10k Training Plan: Run 10k in One Month

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The Ultimate Couch To 5k Plan For Beginner Runners

Our couch to 5k plan is the ultimate free beginners running program. Within a few weeks, you'll go from non-runner to running a 5k non-stop!

THE LATEST CONTINUED

Cross Training For Runners | Non-Running Workouts That’ll Make You...

Cross training for runners: these are the best non-running workouts for runners to make you a better runner, improve strength and prevent injuries.
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7 Tips On How To Run Longer Without Getting Tired...

Learn how to build stamina, properly fuel your body, and develop mental resilience to crush your long-distance running goals!
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What To Eat Before A Run: Pre-Run Foods For 5K...

What to eat before a run, in the morning, before a long run, or marathon race to ensure you stay energized. PLUS, what NOT to eat before running.
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6-Week 10k Training Plan For Beginners

Get race-day ready in 6 weeks with our most popular downloadable, free PDF 10k training plan for beginners.
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Trail Marathon / 50K Training Plan + ULTRA RACE GUIDE

The ULTIMATE FREE trail marathon & 50K training plan + race guide. Learn how to 1) Create a training schedule 2) What to eat 3) Recovery 4) Secret race tactics!

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4-Week 10k Training Plan: Run 10k in One Month

If you can already run 5k and want to get ready for 10k in just a few weeks, this 4 week 10k training plan is for you - and it's free to download!
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10k Training Plans For Beginners And Experienced Runners

Free downloadable 10k training plans for beginners to experienced runners, plus everything you need to know about training for, and running a 10k race.
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6 Benefits Of Running Uphill PLUS How To Do It Properly

The benefits of running uphill, proper uphill running technique, and effective hill training workouts to run up hills stronger and faster.
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8 Week Marathon Training Plan: For your Fastest Marathon Yet!

If you already have a great running base and not many weeks before race day then this marathon training plan is the one for you!
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THE LATEST CONTINUED

5 Benefits Of Running On The Beach PLUS Learn How To Run On Sand Properly

Running on the beach tips including how to run on sand properly, what shoes to wear, barefoot running tips, how to get sand out of your shoes & more!
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6 Week Half Marathon Training Plan For Your Fastest Race Yet

If you're an experienced runner who's short on time and has a PR goal in mind, then our 6-week half marathon training plan is what you need!
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12 Week Half Marathon Training Plan For Beginners

Our popular 12-week half marathon training plan for beginners is perfect for newer runners or regular runners looking to step up your distance.
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THE LATEST CONTINUED

Half Marathon Training Plans | For Everyone From Beginners To...

Free downloadable half marathon training plans for runners of every level, plus everything you need to know about running a half marathon.
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How To Run With Proper Running Form and Help Prevent...

How to run with proper running form and reduce running overuse injuries, including ITB pain, low back pain, shin splints and blisters.
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What is Runners Toe? 4 Simple Ways To Prevent Black...

4 simple ways to prevent runners toe, a common running issue that can cause black, brused toenails, or your toenail to actually fall off.
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The Power of Pickle Juice for Cramps: Can It Really...

Why pro runners and other athletes drink pickle juice for leg cramps during exercise, the science behind it, and potential benefits.
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THE LATEST CONTINUED

Why You Get Tight Calves From Running And Simple Ways...

Tight calves from running is a common problem for runners. Here's why it happens, plus simple yet effective ways to fix that annoying calf tightness.
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How To Dry Shoes Without Damaging Them (Or Your Dryer)

Wondering how to dry your shoes fast? Here's explains how to do it, without damaging them in the dryer.
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How To Prevent Nipple Chafing from Running

How to prevent and treat nipple chafing, as well as thigh, butt and armpit rub. Follow these simple steps to avoid stop chafing from ruining your runs.
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12 Week Marathon Training Plan: For Intermediate & Experienced Runners

If you can comfortably run 6 miles (a 10k), this intermediate 12 week marathon training plan will get you race-ready in just 3 months!
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16 Week Marathon Training Plan For Beginners

Run a marathon in 16 weeks with our exclusive free-to-download, printable training plan for beginners and intermediate runners!
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20 Week Marathon Training Plan: From Couch To Marathon

Our exclusive, free-to-download 20 week marathon training plan will get you running your first marathon in 20 weeks with a huge smile on your face!
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Marathon Training Plans: How To Run A Marathon, For New...

Free downloadable marathon training plans for runners of every level, from beginner to Boston Qualifier.
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The Benefits of Running In The Cold, Plus Tips To...

Looking to stay active during the winter? Here are 5 benefits of running in the cold weather, PLUS tips & gear recommendations to make it fun, safe.
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Heart Rate Training for Runners: The Ultimate Guide

Maximize your cardiovascular performance with these simple heart rate training techniques and targeted heart rate zones.
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How To Increase VO2 Max With These 4 Simple Tips...

Trail & Kale's expert guide on how to increase VO2 max safely & effectively. Discover our top tips to boost endurance and achieve your fitness goals.
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How To Breathe While Running To Improve Speed, Endurance &...

Expert tips and techniques to help you run faster, easier and with enhanced mental focus.
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How Optimal Running Cadence Can Unlock Your Speed And Prevent Injuries

Trail & Kale's ultimate guide to improving your running cadence for a faster, safer, and more efficient running technique.
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