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.
An analysis of an 11.33 km walk run walk training session that combined steady running with recovery walking, finishing strongly with the fastest kilometres of the workout.
This 8.82 km interval workout combined three 1 km walking recoveries with three progressively faster 1 km running efforts before a long cooldown. Discover the pacing strategy, heart rate data and lessons from finishing stronger than the start.
A strong run at Telford parkrun saw me finish 60th out of 534 runners in 22:39. Here’s a breakdown of my pacing, heart rate, race statistics and what I learned from today’s effort.
This 8.82 km walk-run interval workout combined three fast 1 km running efforts with walking recovery and a long cooldown. Here’s a breakdown of the pace, heart rate, training zones, and what the session says about improving fitness.
An 8 km walk completed in 1 hour 18 minutes with a moderate heart rate demonstrates how consistent walking can improve cardiovascular fitness, build endurance, and burn over 600 calories in a single session.
This 11.86 km walk-run-walk session combined steady walking with fast running intervals, covering the distance in 1 hour 17 minutes while burning 915 calories and achieving a strong average pace of 6:31 per kilometre.
Completed an 8 km walking workout in 1:18:40 with a steady 9:50/km pace, an average heart rate of 117 bpm, and 616 calories burned. A great endurance session for improving cardiovascular fitness.
A challenging 11.06km walk and run interval workout combining two 3km running sections with walking warm-up, recovery and cool-down. The session included heart rate tracking, pace analysis and over 850 calories burned.
A steady 7.51km walk through Market Drayton town and along the canal, completed in 1 hour 13 minutes. This walking session included useful fitness data including pace, distance and heart rate.
A 12.03km endurance workout combining roads, canal paths and 40 aqueduct steps. Discover how mixed terrain, varied pacing and aerobic training helped create a challenging and rewarding fitness session.