Quick Reference Cards
Downloadable reference cards you can save to your phone or print out. Everything you need at a glance.
Training Paces
Heart rate zones, RPE scales, and pace calculators
Race Day Nutrition
Fueling strategies before, during, and after your race
Injury Prevention
Common injuries, stretches, and recovery protocols
🏃 Pace Chart
| Pace | 5K | 10K | Half | Full |
|---|---|---|---|---|
| 8:00/km | 40:00 | 1:20:00 | 2:49:00 | 5:38:00 |
| 7:00/km | 35:00 | 1:10:00 | 2:28:00 | 4:56:00 |
| 6:30/km | 32:30 | 1:05:00 | 2:17:00 | 4:34:00 |
| 6:00/km | 30:00 | 1:00:00 | 2:07:00 | 4:13:00 |
| 5:30/km | 27:30 | 55:00 | 1:56:00 | 3:52:00 |
| 5:00/km | 25:00 | 50:00 | 1:46:00 | 3:31:00 |
| 4:30/km | 22:30 | 45:00 | 1:35:00 | 3:10:00 |
| 4:00/km | 20:00 | 40:00 | 1:24:00 | 2:49:00 |
🔥 Pre-Run Warmup
| Phase | Duration | What to Do |
|---|---|---|
| Light Walk | 2–3 min | Easy walking to get blood flowing |
| Dynamic Stretches | 3–5 min | Leg swings, hip circles, arm circles, high knees |
| Brisk Walk | 2–3 min | Increase pace to warm up muscles |
| Easy Jog | 3–5 min | Gentle jog at conversation pace |
| Strides | 2–3 min | 3–4 short accelerations to near-sprint pace |
📅 Weekly Training Template
| Day | Workout | Notes |
|---|---|---|
| Monday | Easy Run | 30–45 min at conversation pace |
| Tuesday | Speed Work | Intervals, tempo, or fartlek |
| Wednesday | Cross Train / Rest | Swim, cycle, yoga, or full rest |
| Thursday | Moderate Run | 40–50 min at steady pace |
| Friday | Rest Day | Complete rest or light stretching |
| Saturday | Long Run | 60–120 min at easy pace |
| Sunday | Recovery | Light walk, foam rolling, mobility |
🎒 Essential Gear
| Item | Tip |
|---|---|
| Running Shoes | Get fitted at a specialist store. Replace every 500–800km. |
| Moisture-Wicking Top | Avoid cotton — it holds sweat and causes chafing. |
| Running Shorts/Tights | Look for anti-chafe seams and a key pocket. |
| Sports Watch / Phone | Track pace, distance, and heart rate. |
| Water Bottle / Vest | Essential for runs over 45 minutes. |
| Reflective Gear | Be visible if running in low light. |