The 1Km Challenge Training Programme Improving your speed over 1km can dramatically increase your speed over longer distances. Take the RW 1km Challenge, follow our training programme and let us know how you fare. |
Half Marathon Training - Mastering the Half Marathon Everything you need to know about tackling a half-marathon, whatever your ability or ambition. |
12 Weeks to your first Sub-2 21km Timed to start 12 weeks before the Two Oceans half marathon, this training programme is designed to get you across the finish line in under two hours. The programme started on 11 January so start training now! |
10km Running - 6 Weeks to Your Best 10km The 10km is the cornerstone of nearly every runner’s programme, whether you’re a beginner that wants to complete the distance for the first time or an advanced runner using it for speedwork. Presenting our can’t-fail, six-week programme for beginners, experts, and everyone in between. |
Walker to Runner in 10 Weeks The best way to ease your way into running when you start as a total beginner with no running experience or fitness is to slowly transition from walking to running. Here then is the ultimate beginner running programme, designed to get you up to 20 minutes of non-stop running. |
Half Marathon - 8 Weeks to Master the 21-K The experienced runners will tell you that if you can run 10km, you can run a half marathon with just a little extra training. We agree, but preparation is everything and the simpler the plan, the better the plan. Here then is the perfect plan for you to master the half marathon. |
Beginner's 30/30 Plan So you’ve decided to start running but you’ve literally never run before – or haven’t run for such a long time that you’ve nearly forgotten how to do it. Well then, here's a simple plan to get you going, featuring a manageable 30 minutes of exercise for the first 30 days. |
5 Weeks to Your First (or best) 5-K For many runners, their first experience of the racing scene is by participating in a 5km fun run which is held in conjunction with an official longer road race. This first ‘race’ can be intimidating, but with the right advice, any runner can become a racer in just five weeks. |
