Running Guide — From 5K to Marathon

Welcome, runner

Whether you want to run your first 5 km or conquer a marathon, this guide walks the whole road with you. It brings together 4 complete training plans (5K, 10K, half marathon, marathon), the science of pacing, run nutrition, injury prevention, runner's strength work and the competitor's mindset.

Read the chapters on pacing and technique first: they're what make the difference to your progress and your injury prevention. Every strength exercise has a QR code to its demo video.

How to use this guide

• Choose your plan based on your goal (5K, 10K, half or marathon).
• Read the "pacing" and "prevention" chapters before starting.
• Respect rest days: progress happens during recovery.
• Do the strength work 1-2×/week (dedicated chapter, with video QR codes).
• Log your runs and how you felt in the tracker.

The 80/20 rule: 80% of your kilometers in easy aerobic running (slow, you can talk), 20% at intensity. It's the foundation of all lasting progress in running.

The science of pacing

Running "fast all the time" is the beginner's #1 mistake: it leads to overtraining and injuries. Progress comes from the VARIETY of paces.

• Easy aerobic (EA): the base. Run slowly, really slowly.
• Intervals (VO2): fast repetitions with recovery (e.g. 8 × 400 m).
• Tempo / threshold: a sustained pace held 15-30 min, to push back your threshold.
• Long run: progressive in duration, at an easy pace, key for the half and the marathon.

Calculate your training paces

To train effectively, each type of session has its own pace. Find your goal time in the table and read the corresponding paces (in min/km). These are your benchmarks for the whole guide.

Don't know your level? Run 5 km all-out once warmed up: your time places you in the table. Redo this test every 4-6 weeks to adjust your paces as you progress.

• Cadence: aim for about 170-180 steps per minute. A high cadence shortens the stride and reduces impact.
• Footstrike: land the foot under your hips, not far in front of you (avoid heel-striking with a straight leg).
• Posture: upright torso, light core engagement, eyes on the horizon, relaxed shoulders.
• Arms: bent at ~90°, moving front to back (no crossing in front of the torso), relaxed hands.
• Breathing: belly-based and regular, synced to your stride (e.g. 3 steps inhale / 2 steps exhale in EA).

The cadence test

Count the footstrikes of a single foot over 30 seconds, then multiply by 4. Less than 80? Work on shortening and quickening your stride, especially with the running drills from the strength chapter.