Running Guide
Whether you are taking your very first steps or trying to shave time off your personal best, these guides cover what you need to keep running consistently and enjoyably. You will also find tips for getting more out of Pace League's rankings and Landeat.
Basics
Understanding Running Pace: From Calculation to Pace by Training Intensity
How pace relates to speed, a finish-time conversion table, and which pace to use for easy runs, tempo runs and intervals.
Beginner
An 8-Week 5K Plan for New Runners
Start with walk–run intervals and finish 8 weeks later running 5 km without a break.
Health
Preventing Running Injuries: Warm-Up, Cool-Down and Building Mileage
Common running injuries, warm-up and cool-down routines, and how to build weekly mileage safely.
Landeat
Landeat Strategy: Routes That Claim More Land for the Same Distance
When land counts, which loop shapes maximize area, and how to take land from other runners.