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Running - 5K, 10K, Half Marathon & Marathon

    • FREE Training Plans for all Levels
    • 5K, 10K, Half Marathon & Marathon
    • 12-20 Week Training Schedule
    • Exercise Tuition & Nutrition Advice
    • Hydration & Energy Gel Offers
    • Sports Nutrition Training Packs
    • Register for Events
    • Join the Thrive Community

3 Simple Steps to your Training Plan...

  • Choose a Level

  • 5K

      • 3.1 miles
      • World record (road): 13:00 minutes
      • Walk it in: 50-60 minutes approx
    Get started

  • 10K

      • 6.2 miles
      • World record (road): 26 min 44 secs
      • Walk it in: 90-120 minutes approx
    Get started

  • Half Marathon

      • 13.1 miles
      • 21.097 kilometres
      • World Record Pace:  58 mins 23 secs
      • Walking it in: 3-4 hours
    Get started

  • Marathon

      • 26 miles and 385 yards
      • 42.2 kilometres
      • IAAF World Record: 2:03:59
      • Walk it in:  7-8 hours approx
    Get started

Thrive Advice Features...

  • Exercises

      • Brief overview of exercises
      • Video demo's
      • Simple exercise instructions
    View Exercises

  • Beginners Guide

      • Not sure where to start?
      • Get thriving with our Beginners Guides.
      • Training plans, nutrition, kit & events.
    View Beginners Guide

  • Expert Advice

      • Meet our team of experts
      • Top tips from the professionals
      • Thrive One2One coaching
    View Expert Advice

  • Top Tips

      • Get the Thrive Top Tips for your event
      • Essential reading for beginners
      • Avoid the pitfalls and gain an advantage
    View Top Tips

  • Event Calendar

      • Full event calendar
      • Plan your season
      • Register for events
    View Event Calendar

  • Nutrition

      • Nutrition Advice - Before, During & After
      • Supplement Reviews
      • Buy Sports Nutrition - Great Offers!
    View Nutrition

  • Facts and Info

      • Detailed Event Information
      • Fun Facts
      • Favourite Quotes
    View Facts and Info

Running Exercises

Within this section are detailed exercise instructions for running including warm-up & cool-down advice, duration & intensity guides plus video demo's (coming soon!).

Recommended Products... Thrive Shop...

  • Energise before training

    TORQ - Energy Natural 500g

    £8.05 0.00% discount

    Read more...

  • Sustain during training

    SIS - Science In Sport - Go Gel x 30

    £26.9510.00% discount

    Read more...

  • Recover after training

    Maxifuel - Recovermax 750g

    £26.9510.00% discount

    Read more...

Popular Brands See more brands...

Our Running Expert

Name: Tony Gay
Company: Thrive
Area of Expertise: Running/Adventure Racing
Preferred Kit: Specialized
Preferred Clothing: Gore

More about ...