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The Pure Joy I Get When Running

An Exploration of the Unfiltered Happiness in Every Stride Welcome, fellow runners and fitness enthusiasts after a long period of not posting. There's something profoundly magical about the moment my feet leave the pavement and the world around me transforms into a rhythm of breath and movement. Running isn't about breaking records or chasing medals. It's about discovering a version of myself that emerges when I commit to putting one foot in front of the other, again and again, in the most authentic form of human propulsion. Why I Run I discovered something fundamental about running when I first ventured into understanding how different cultures approach movement. I learned that some indigenous communities don't race. They run as part of their culture, their celebration, their connection to the land. Their approach to running speaks to something deeper within all of us, a primal joy that exists beyond competition or performance metrics. Running offers me a gateway in...
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Training Programs

Here are 24 beginner-friendly training plans for the 5 km, 10 km, half marathon, and marathon distances, organized in a clear tabular format. Designed for those new to running or returning after a long hiatus, these plans prioritize gradual progression, consistency, and injury prevention.

Important Considerations for All Plans:

  • Listen to Your Body: These are general guidelines. Adjust as needed based on how you feel. If you feel pain, rest or consult a healthcare professional.
  • Rest Days: Crucial for recovery. Don't skip them.
  • Cross-Training: Incorporate low-impact activities like swimming, cycling, or elliptical on non-running days to build fitness without excessive stress on your joints.
  • Strength Training: 1-2 times per week, focus on core, glutes, and legs to improve running form and prevent injuries.
  • Warm-up & Cool-down: Always begin with 5-10 minutes of brisk walking or light jogging, followed by dynamic stretches. End with 5-10 minutes of walking and static stretches.
  • Hydration & Nutrition: Stay well-hydrated and fuel your body with nutritious food, especially around your runs.
  • Pace: For beginners, focus on "conversational pace" - you should be able to hold a conversation while running. Speedwork is generally not included in these beginner plans.
  • Run/Walk Method: Many beginner plans effectively use the run/walk method, gradually increasing run intervals and decreasing walk intervals.


5 km - Beginner Training Plans

These plans typically range from 4 to 10 weeks and focus on building endurance to comfortably run 5 kilometers.



10 km - Beginner Training Plans

These plans typically range from 8 to 12 weeks, building upon a base level of fitness (e.g. being able to run 30 minutes continuously).



Half-Marathon - Beginner Training Plans

These plans typically range from 10 to 18 weeks and assume you can already comfortably run 4-6 kilometres. The focus is on building mileage safely.



Marathon - Beginner Training Plans

These plans typically range from 16 to 24 weeks and are designed for runners who have a solid base (e.g. can comfortably run 9-13 kilometres and have completed a half marathon). The emphasis is on high mileage and long runs with sufficient recovery.

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How to choose:

  1. Match your current longest continuous run to the first week, long-run distance.
  2. Be realistic about weekly time, long runs typically consume 30-40 % of total weekly volume.
  3. Prioritize consistency and recovery (sleep, nutrition, mobility).
  4. When in doubt, start with the lower-volume option; you can always progress later.

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