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Learn to run

Run further.
Run smarter.

Plans, technique and know-how from the Bhuj Runners crew, for your first 5K and your next marathon.

Start here

The distance ladder

Step 1
5K

Walk–run to 30 minutes. About 8 weeks.

Step 2
10K

Build to an hour of easy running. 8–10 weeks.

Step 3
21.1K

Half marathon. About 12 weeks from 10K.

Step 4
42.2K

Full marathon. 16–20 weeks, after a few halves.

Training

From 10K to your first half marathon

Three to four runs a week, one long run that grows slowly, and an easy week every fourth week.

1 min read →
Training

Easy pace: why most of your running should feel slow

Most experienced distance runners do the large majority of their running at an easy, conversational pace. Here is why, and how to find yours.

1 min read →
Runner's dictionary

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.