Sub 45 minute 10k training plan step by step
A step-by-step sub 45 minute 10k training plan with real paces, weekly structure, and an 8-week schedule built for busy runners, not elites.
Dan Fletcher
What is VO2 max and how to improve it for runners
What is VO2 max and how to improve it for runners — plain-English explanation, real training paces, and a realistic 8-week plan.
How to use Strava to improve your running, not just log it
Learn how to use Strava to improve your running with practical tips on training load, segments, pace zones and avoiding the comparison trap.
How to train for parkrun as an absolute beginner
A realistic plan to train for parkrun as an absolute beginner, from your first walk-run week to lining up on Saturday morning.
Lactate threshold training for amateur runners explained
Lactate threshold training for amateur runners explained: what it is, how to test it without a lab, and sessions that fit around a busy week.
How to use a running journal to improve your training
A running journal can reveal patterns you’d never spot otherwise. Here’s how to use one effectively — what to log, what to skip, and when to act on what you find.
Couch to 10k complete training plan for beginners
A realistic couch to 10k complete training plan for beginners — week-by-week structure, paces, and what to do when life gets in the way.
Half marathon vs full marathon: which should you do first?
Not sure whether to start with a half or full marathon? Here’s an honest breakdown of training demands, timelines, and which distance suits you right now.
10k race day tips for a personal best that actually work
Practical 10k race day tips for a personal best — pacing, fuelling, warm-up and mistakes to avoid, from someone who’s made most of them.
What Is a Tempo Run and How Do You Do One?
A tempo run is one of the most effective training sessions for distance runners. Here’s how it works, what pace to run, and how to add it to your programme.