What pace should I actually run? A guide that isn’t about keeping up with everyone else
Understand running pace, kilometre-to-mile conversions and effort without comparing yourself with everyone else. A friendly guide from Running Woman.
Women's running, together.
Advice, useful tools and stories from women who run.
For your next run
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You used to run. Here’s how to start again without chasing your old self
A supportive guide to starting running again: make a realistic plan, use run-walk, leave room for rest and stop chasing your old...
Your first parkrun: yes, you can walk, go alone and turn up without being “a runner”
Your first parkrun, explained: registration, barcodes, walking, going alone, the finish funnel and finding an event that works for you.
Find your pace
Plan a run. Set a goal. Make the numbers simple.
Training plans
Your next goal starts here
From your first run-walk to a new distance. See what the weeks ahead could look like.
Featured plan
Your first 5K: run-walk
First finish12 weeks3 days / week
Weekly session timeminutes
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ 5K event- First week
- 80 min
- Peak week
- 138 min
Start: regular walking
View planYour first 10K
First finish12 weeks3 days / week
Weekly session timeminutes
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ 10K event- First week
- 105 min
- Peak week
- 170 min
Start: a comfortable 5K
View planYour first half marathon
First finish16 weeks4 days / week
Weekly session timeminutes
Each bar is one week. Select a bar for its minutes. Use left and right arrow keys to explore weeks, Home or End for the first or last week, and Escape to dismiss details.
+ Half marathon event- First week
- 165 min
- Peak week
- 300 min
Start: a comfortable 10K
View plan- Scheduled sessions
- Lighter week
- Event week
Each bar is one week. Includes preparation, walking and recoveries; excludes optional strength and event-day time. Charts on this page share the same scale.
Find your distance
Every runner has a story
The first run. The comeback. The everyday miles.
Community favourites
A handful of reviews from our beautiful customers
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★★★★★Great T-shirt lovely colour perfect for all weather conditions!
Joanne Gould -
★★★★★I love signing up each month , it gives me the incentive I need to complete the challenge. Fantastic idea !
Lisa Jones -
★★★★★I love RW running tees and have a range of colours now. I love the shaped but loose-ish fit so I feel stylish ( even when I don't look it mid -sweaty run 🤣) What could I possibly wear to run my first ever marathon? A new RW tee of course 🤩
Emma Whatson -
★★★★★Great
Lisa Jones -
★★★★★Awesome medal, encouraged me to do the 100km and helped to get through wet rainy and dark February. Thank you 😍♥️♥️
Kornelia Kondziolka -
★★★★★December received to round off another full year! Decided to lay all my medals out to motivate me for 2024
Dawn HIll -
★★★★★I love RW! These are my medals for 2023❤️
Anna Király -
★★★★★Sweatshirt is lovely, ideal take off before running and put back on after layer! It's super soft inside, washes well and I love that it's long. So cosy.
Sarah Williams -
★★★★★In the absence of being able to take part in live events, I discovered Running Woman in lockdown. It has been a motivation & support ever since! In spite of now being able to take part in live events again, every month I set my run target for a Running Woman medal as well. The team are also so supportive & understanding - I had a bad month in July for personal reasons & was unable to complete the 75km target I’d set myself, so they kindly sent me a medal for the lower km total I was able to run. Equally, I more than made up for my poor July by exceeding my August target of 100km - so they sent me a medal for the 125km, which I notified them I had completed instead! This is not the first time they have accommodated a change in my monthly target compared with my accomplishment. Wonderful quality medals & clothing - I have a number of Running Woman T-shirts & vest tops, the most recent of which I purchased at no cost with loyalty points I have accumulated!!
Joanna Harrison -
★★★★★Lovely vest, ran an Ultra in the Lakes on a hot day, kept me cool and comfortable, longer in the body then some ladies vests which I personally prefer, covers my lumps n bumps! Washes really well and quick and easy ordering and delivery, will be ordering again.
Gail Farr -
★★★★★I never get disappointed!
Andrea Evers -
★★★★★Beautifully made and so motivating! Thanks for keeping me going Running Woman! 💖
Adele Smith
