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

Pace5K10KHalfFull
8:00/km40:001:20:002:49:005:38:00
7:00/km35:001:10:002:28:004:56:00
6:30/km32:301:05:002:17:004:34:00
6:00/km30:001:00:002:07:004:13:00
5:30/km27:3055:001:56:003:52:00
5:00/km25:0050:001:46:003:31:00
4:30/km22:3045:001:35:003:10:00
4:00/km20:0040:001:24:002:49:00

🔥 Pre-Run Warmup

PhaseDurationWhat to Do
Light Walk2–3 minEasy walking to get blood flowing
Dynamic Stretches3–5 minLeg swings, hip circles, arm circles, high knees
Brisk Walk2–3 minIncrease pace to warm up muscles
Easy Jog3–5 minGentle jog at conversation pace
Strides2–3 min3–4 short accelerations to near-sprint pace

📅 Weekly Training Template

DayWorkoutNotes
MondayEasy Run30–45 min at conversation pace
TuesdaySpeed WorkIntervals, tempo, or fartlek
WednesdayCross Train / RestSwim, cycle, yoga, or full rest
ThursdayModerate Run40–50 min at steady pace
FridayRest DayComplete rest or light stretching
SaturdayLong Run60–120 min at easy pace
SundayRecoveryLight walk, foam rolling, mobility

What is Cross-Training? Any exercise that isn't running but still improves your fitness — like swimming, cycling, or yoga. It reduces injury risk and keeps things fresh. Read the full Cross-Training Guide →

🎒 Essential Gear

ItemTip
Running ShoesGet fitted at a specialist store. Replace every 500–800km.
Moisture-Wicking TopAvoid cotton — it holds sweat and causes chafing.
Running Shorts/TightsLook for anti-chafe seams and a key pocket.
Sports Watch / PhoneTrack pace, distance, and heart rate.
Water Bottle / VestEssential for runs over 45 minutes.
Reflective GearBe visible if running in low light.