Run further.
Run smarter.
Plans, technique and know-how from the Bhuj Runners crew, for your first 5K and your next marathon.
The distance ladder
Walk–run to 30 minutes. About 8 weeks.
Build to an hour of easy running. 8–10 weeks.
Half marathon. About 12 weeks from 10K.
Full marathon. 16–20 weeks, after a few halves.
Words you'll hear on a group run
Pace
Minutes per kilometre. "6:30 pace" means 6 minutes 30 seconds for each km.
Pace group
Runners who run together at a similar pace, led by a pacer.
Long run
The longest run of the week, at an easy pace, to build endurance.
Tempo
A steady, comfortably hard effort you could hold for about an hour.
Cadence
Steps per minute. Quicker, lighter steps often feel easier.
Taper
Running less in the last one to three weeks before a race, to arrive fresh.
Chip time / gun time
Your time from crossing the start mat, versus from the start signal.
Cut-off
The maximum time allowed to finish a race category.
Ultra
Any race longer than a marathon: 50K, 75K, 100K and beyond.