What pace should I actually run? A guide that isn’t about keeping up with everyone else
Understand running pace, kilometre-to-mile conversions and effort without comparing yourself with everyone else. A friendly guide from Running Woman.
Women's running, together.
Advice, useful tools and stories from women who run.
For your next run
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You used to run. Here’s how to start again without chasing your old self
A supportive guide to starting running again: make a realistic plan, use run-walk, leave room for rest and stop chasing your old...
Your first parkrun: yes, you can walk, go alone and turn up without being “a runner”
Your first parkrun, explained: registration, barcodes, walking, going alone, the finish funnel and finding an event that works for you.
Find your pace
Plan a run. Set a goal. Make the numbers simple.
Training plans
Your next goal starts here
From your first run-walk to a new distance. See what the weeks ahead could look like.
Featured plan
Your first 5K: run-walk
First finish12 weeks3 days / week
Weekly session timeminutes
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ 5K event- First week
- 80 min
- Peak week
- 138 min
Start: regular walking
View planYour first 10K
First finish12 weeks3 days / week
Weekly session timeminutes
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ 10K event- First week
- 105 min
- Peak week
- 170 min
Start: a comfortable 5K
View planYour first half marathon
First finish16 weeks4 days / week
Weekly session timeminutes
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ Half marathon event- First week
- 165 min
- Peak week
- 300 min
Start: a comfortable 10K
View plan- Scheduled sessions
- Lighter week
- Event week
Each bar is one week. Includes preparation, walking and recoveries; excludes optional strength and event-day time. Charts on this page share the same scale.
Find your distance
Every runner has a story
The first run. The comeback. The everyday miles.
