Create your personalised 8-week walk–run training plan. Whether you are starting from scratch, returning to running, or building your fitness, our planner helps you take the next step with a simple, gradual programme.
Use our free Race Pace Calculator to find your required running pace, race splits and finish-time strategy. Create a personalised pace band for 5K, 10K, half marathon and marathon events.
A structured 12.66 km exercise on an undulating route, combining walking, jogging and running with four repeated running kilometres between 4:45 and 4:47/km.
An 11.07 km walk/run/walk session featuring substantial uphill running, progressive pacing and a fastest running kilometre of 4:48/km at 8 km.
After running Telford parkrun the previous day, an 8.3 km walk provided 72 minutes of controlled aerobic exercise, with a steady pace and an average heart rate of 122 bpm.
What can three consecutive runs over the same demanding 5K course tell you about fitness? The Telford parkrun provides an interesting example of how repetition can improve pacing, confidence and performance.
An 8km walk at 9:05/km with an average heart rate of 120 bpm shows that walking can be much more than gentle exercise. A controlled, sustained pace can provide a substantial aerobic workout.
A 10km walk-run workout with progressively faster running efforts got me thinking about racehorse training. The walking recovery isn’t wasted time — it’s part of the workout.
This morning’s 8.03 km walk took 1 hour and 15 minutes at an average pace of 9:21/km. With an average heart rate of 118 bpm and 547 calories burned, it was a controlled aerobic endurance session.
A 12.63km walk, jog and run session with a progressive nine-kilometre run, building from 5:48/km to 4:59/km before finishing with a jog and walk.
A look at my 11.89 km walk, jog and run workout, including pace, heart rate, running intervals and the progression from 5:24/km to 4:44/km.
A strong 10.15 km morning walk covering almost 99 minutes, with a steady 9:45/km pace, an average heart rate of 109 bpm and 782 calories burned.