https://www.runningwoman.com/blogs/running-woman-official/from-6-kids-to-26-miles-in-12-months 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Sarah-38.jpg?v=1522504289 From 6 kids to 26 miles in 12 months Running Woman Founder Sarah Gibbs https://www.runningwoman.com/blogs/running-woman-official/mums-marathon-journey 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Sarah-22.jpg?v=1475617522 Mum's marathon journey Sarah Gibbs, founder of Running Woman https://www.runningwoman.com/blogs/running-woman-official/running-woman-acquires-dotcom 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/running_woman_dotcom.jpg?v=1525123442 Spread that good word far and wide! https://www.runningwoman.com/blogs/running-woman-official/london-marathon-experience-one-in-a-million 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/running_woman_one_in_a_million.jpg?v=1525125454 London Marathon Experience... One in a million! https://www.runningwoman.com/blogs/running-woman-official/facebook-5k-our-first-social-milestone 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/running_woman_facebook_5k.jpg?v=1525128783 Facebook 5k - Our first social milestone! https://www.runningwoman.com/blogs/running-woman-official/launches-strava-group 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/running_woman_strava.jpg?v=1525210055 Running Woman launches Strava running club https://www.runningwoman.com/blogs/running-woman-official/facebook-chat-launched 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Facebook_Group.jpg?v=1525210839 Running Woman Facebook chat launched https://www.runningwoman.com/blogs/running-woman-official/exclusive-fastenflex-range 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/FastenFlex_header_inc_packs.jpg?v=1526050082 Running Woman launch exclusive FastenFlex range https://www.runningwoman.com/blogs/running-woman-official/hot-pink-fastenflex-is-the-winner-this-weekend 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/20180511_How_will_you_roll.jpg?v=1526217595 Hot pink FastenFlex is the winner this weekend https://www.runningwoman.com/blogs/running-woman-official/red-white-blue-is-the-winning-combination-this-weekend 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/20180519_Red_White_Blue.jpg?v=1526839849 Red, White & Blue is the winning combination this weekend https://www.runningwoman.com/blogs/running-woman-official/running-woman-launch-virtual-challenges 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Running_Woman_Virtual_Runs.png?v=1578140084 Running Woman launch our very own Virtual Challenges https://www.runningwoman.com/blogs/running-woman-official/running-woman-prepare-to-send-out-inaugural-virtual-events-finishers-medals-and-theyre-beautiful 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/IMG_20200120_211149.jpg?v=1579625583 Running Woman prepare to send out inaugural virtual events finishers medals... And they're beautiful https://www.runningwoman.com/blogs/running-woman-official/new-beautifully-quick-mobile-first-website 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/New-Running-Woman-Website.jpg?v=1584217509 New beautifully quick mobile first website https://www.runningwoman.com/blogs/running-woman-official/covid-19-a-message-from-running-woman 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/virtual_runs_header.jpg?v=1585008544 COVID-19: A message from Running Woman about our virtual runs and challenges https://www.runningwoman.com/blogs/running-woman-official/over-500-community-reviews-and-counting 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/500_5_Star_Community_Reviews.jpg?v=1593251232 Over 500 community reviews and counting! https://www.runningwoman.com/blogs/running-woman-official/our-reason-for-being-running-woman 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Running_Woman_Charity.jpg?v=1593376348 Our reason for being... Running Woman https://www.runningwoman.com/blogs/running-woman-official/meet-sam-the-real-running-women-of-running-woman 2026-10-06T15:06:22+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-community-20261006-sam-4106eef32c45.png?v=1791295582 My name is Sam, and I’m a Running Woman… Real women of Running Woman: meet Sam https://www.runningwoman.com/blogs/running-woman-official/my-name-is-michelle-and-i-m-a-running-woman 2026-10-06T15:06:26+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-community-20261006-michelle-e2881dd5ed87.png?v=1791295586 My name is Michelle, and I’m a Running Woman… Real women of Running Woman: meet Michelle https://www.runningwoman.com/blogs/running-woman-official/my-name-is-lisa-and-i-m-a-running-woman 2026-10-06T15:06:31+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-community-20261006-lisa-df4df3418ddb.png?v=1791295591 My name is Lisa, and I’m a Running Woman… Real women of Running Woman: meet Lisa https://www.runningwoman.com/blogs/running-woman-official/my-name-is-mandy-and-i-m-a-running-woman 2026-10-06T15:06:35+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-community-20261006-mandy-7fb4eebf92af.png?v=1791295595 My name is Mandy, and I’m a Running Woman… Real women of Running Woman: meet Mandy https://www.runningwoman.com/blogs/mental-health-matters/five-ways-that-running-can-help-reduce-stress 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Running_Woman-109.jpg?v=1633392838 Five ways that running can help reduce stress https://www.runningwoman.com/blogs/mental-health-matters/meet-the-team 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/MentalHealthMatters.jpg?v=1634667984 Meet the Team https://www.runningwoman.com/blogs/mental-health-matters/how-to-overcome-anxiety-about-running-outside 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Running_Woman-162.jpg?v=1635897397 How to overcome anxiety about running outside https://www.runningwoman.com/blogs/mental-health-matters/five-ways-to-improve-your-running-mindset 2026-10-08T02:42:35+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Running_Woman-133.jpg?v=1637107290 Five ways to improve your running mindset https://www.runningwoman.com/blogs/mental-health-matters/panic-attacks-when-running 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Running_Woman-200.jpg?v=1638353883 Ways to manage panic attacks when running https://www.runningwoman.com/blogs/mental-health-matters/how-to-keep-motivated-continue-running-through-the-winter-months 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/LSP_RunningWoman_Feb20_E4A3258.jpg?v=1639528049 How to keep motivated & continue running through the winter months https://www.runningwoman.com/blogs/mental-health-matters/how-to-stick-to-those-new-years-resolutions 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Resolutions_2.jpg?v=1640726835 How to stick to those New Years' resolutions https://www.runningwoman.com/blogs/mental-health-matters/top-tips-to-improve-your-mental-wellbeing-and-get-the-most-out-of-2022 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/2022_small_aaeb6d72-5e2f-4c55-bc8b-203b02c126ae.jpg?v=1641948224 Top tips to improve your mental wellbeing and get the most out of 2022! https://www.runningwoman.com/blogs/mental-health-matters/tap-into-your-subconscious-and-improve-your-runs 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/AdobeStock_153582467.jpg?v=1643200159 Tap into Your Subconscious and Improve Your Runs! https://www.runningwoman.com/blogs/mental-health-matters/running-through-menopause 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/menopause.jpg?v=1644362804 Running through Menopause https://www.runningwoman.com/blogs/mental-health-matters/creating-a-routine-to-boost-your-wellbeing 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Routine_matters.png?v=1645645534 Creating a Routine to Boost Your Wellbeing https://www.runningwoman.com/blogs/mental-health-matters/what-can-we-do-to-look-after-ourselves-at-the-difficult-time 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Pets_Nature_Grounding.jpg?v=1646818322 What can we do to look after ourselves at the difficult time? https://www.runningwoman.com/blogs/mental-health-matters/why-is-mindset-important-and-how-we-can-improve-it 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/mindset.jpg?v=1648066124 Why is mindset important and how we can improve it! https://www.runningwoman.com/blogs/mental-health-matters/why-keeping-hydrated-is-important-for-mental-wellbeing 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Hydration.jpg?v=1649260899 Why keeping hydrated is important for mental wellbeing https://www.runningwoman.com/blogs/mental-health-matters/i-m-injured-cant-run-so-now-what 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Injured_Running_Woman.jpg?v=1649867168 I’m injured & can't run….So now what??? https://www.runningwoman.com/blogs/mental-health-matters/six-benefits-of-trail-running 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Trail_Running.jpg?v=1650535052 Six benefits of trail running https://www.runningwoman.com/blogs/mental-health-matters/remaining-steady-in-an-emotional-storm 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Grounding.jpg?v=1651063172 Remaining steady in an emotional storm https://www.runningwoman.com/blogs/mental-health-matters/how-running-can-help-overcome-self-doubt 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/self-doubt.jpg?v=1651702175 How running can help overcome self-doubt https://www.runningwoman.com/blogs/mental-health-matters/insomnia-and-the-menopause-how-psychology-can-help 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Insomnia.jpg?v=1652905428 Insomnia and the menopause…. How psychology can help https://www.runningwoman.com/blogs/running-woman-official/important-changes-to-virtual-runs-with-running-woman-in-2023 2026-10-06T08:47:05+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/Share_the_running_love_1200.png?v=1671793220 Important changes to virtual runs with Running Woman in 2023 https://www.runningwoman.com/blogs/running-advice/what-pace-should-i-run 2026-10-08T01:46:33+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-editorial-20261006-what-pace-should-i-run.png?v=1791311070 What pace should I actually run? A guide that isn’t about keeping up with everyone else Woman jogging comfortably along a park path in a green running top https://www.runningwoman.com/blogs/running-advice/start-running-again 2026-10-08T01:46:33+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-editorial-20261004-start-running-again-park.jpg?v=1791086007 You used to run. Here’s how to start again without chasing your old self Woman enjoying an easy run along a tree-lined park path https://www.runningwoman.com/blogs/running-advice/your-first-parkrun 2026-10-08T01:46:34+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-editorial-20261006-your-first-parkrun.png?v=1791311078 Your first parkrun: yes, you can walk, go alone and turn up without being “a runner” Runners gathering in a green park before an informal community 5K https://www.runningwoman.com/blogs/running-advice/running-after-dark 2026-10-08T01:46:35+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-editorial-20261006-running-after-dark.png?v=1791311083 Running after dark: being seen, feeling more confident and keeping your options open Two women running along a well-lit path at dusk in reflective running kit https://www.runningwoman.com/blogs/running-advice/running-through-perimenopause 2026-10-08T01:46:36+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-editorial-20261006-running-through-perimenopause.png?v=1791311091 Running through perimenopause: when your usual routine stops feeling usual Woman taking an easy run along a bright woodland path https://www.runningwoman.com/blogs/running-advice/find-the-right-running-group 2026-10-08T02:43:17+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-editorial-20261006-find-the-right-running-group.png?v=1791311100 “All paces welcome”: is this running group right for you? An inclusive group of women enjoying a relaxed run together on a park path https://www.runningwoman.com/blogs/running-advice/sports-bra-fit-guide 2026-10-08T01:46:38+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-editorial-20261006-sports-bra-fit-guide.png?v=1791311106 Your sports bra should support your run, not spoil it Green sports bra and measuring tape on a white surface https://www.runningwoman.com/blogs/running-advice/is-your-running-watch-helping 2026-10-08T01:46:39+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-editorial-20261006-is-your-running-watch-helping.png?v=1791311112 Is your running watch helping, or turning every run into a test? Runner resting beside a park path with a simple watch on her wrist https://www.runningwoman.com/blogs/running-advice/london-marathon-2027-two-days 2026-10-08T01:46:40+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-editorial-20261006-london-marathon-2027-two-days.png?v=1791311118 London Marathon 2027 is going double: what the two-day event means for you Illustration of women running along two paths beside Tower Bridge and the London skyline https://www.runningwoman.com/blogs/running-advice/berlin-assefa-knowing-when-to-stop 2026-10-08T01:46:40+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-editorial-20261006-berlin-assefa-knowing-when-to-stop.png?v=1791311123 Berlin’s extraordinary finish: why “never give up” is not always the right running message Illustration of running shoes and a stopwatch beside an empty running track https://www.runningwoman.com/blogs/session-types/easy-runs 2026-10-07T23:58:57+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-easy-runs.png?v=1791079640 Easy runs: the everyday miles that deserve more credit Example 35-minute easy run: 5 gentle minutes, 25 conversational minutes and 5 gentle minutes. https://www.runningwoman.com/blogs/session-types/recovery-runs 2026-10-06T08:47:03+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-recovery-runs.png?v=1791079642 Recovery runs: when a gentle jog helps—and when rest is better Example recovery outing: 5 minutes walking, 10 very gentle jogging and 5 walking. https://www.runningwoman.com/blogs/session-types/long-runs 2026-10-06T08:47:03+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-long-runs.png?v=1791079645 Long runs: building endurance without turning Sunday into a survival test Example 65-minute long run at conversational effort, with a gentle beginning and ending. https://www.runningwoman.com/blogs/session-types/steady-runs 2026-10-06T08:47:03+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-steady-runs.png?v=1791079647 Steady runs: the useful middle gear—and how not to live there Example steady session: 10 easy minutes, 25 steady minutes and 10 easy minutes. https://www.runningwoman.com/blogs/session-types/tempo-threshold-runs 2026-10-06T08:47:03+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-tempo-threshold-runs.png?v=1791079650 Tempo and threshold runs: comfortably hard, without the mystery Example tempo session: 15 easy minutes, 20 comfortably hard minutes and 10 easy minutes. https://www.runningwoman.com/blogs/session-types/cruise-intervals 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-cruise-intervals.png?v=1791079652 Cruise intervals: threshold training with a little breathing room Example 34-minute cruise-interval session: 10 easy minutes, three 4-minute blocks with two 1-minute jogs, and 10 easy minutes. https://www.runningwoman.com/blogs/session-types/interval-training 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-interval-training.png?v=1791079656 Interval training: faster running, sensible recoveries and no need to sprint Example 43-minute interval session with four 3-minute efforts and three 2-minute recoveries. https://www.runningwoman.com/blogs/session-types/fartlek-training 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-fartlek-training.png?v=1791079658 Fartlek training: a little speed play for your running week Example fartlek session with six controlled one-minute pickups, each followed by two easy minutes. https://www.runningwoman.com/blogs/session-types/hill-repeats 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-hill-repeats.png?v=1791079661 Hill repeats: making friends with the uphill bits Example 30-minute hill session with four controlled 30-second climbs and easy recoveries. https://www.runningwoman.com/blogs/session-types/strides 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-strides.png?v=1791079663 Strides: a small dose of quicker running, not a secret sprint workout Illustrative stride session with four 15-second pickups after easy running; line height shows relative effort only, not a heart-rate target. https://www.runningwoman.com/blogs/session-types/sprint-training 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-sprint-training.png?v=1791079666 Sprint training for distance runners: quick feet, full recovery, careful choices Submaximal hill-acceleration example: four 8-second efforts within a 40-minute session; long recoveries are intentional. https://www.runningwoman.com/blogs/session-types/progression-runs 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-progression-runs.png?v=1791079669 Progression runs: starting gently and finishing with purpose Example 35-minute easy-to-steady progression with a gentle final cool-down. https://www.runningwoman.com/blogs/session-types/race-pace-training 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-race-pace-training.png?v=1791079672 Race-pace training: practising your event without racing every workout Illustrative 38-minute session containing three controlled three-minute race-effort blocks. https://www.runningwoman.com/blogs/session-types/run-walk-training 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-run-walk-training.png?v=1791079675 Run–walk training: a proper running strategy, not a consolation prize A 25-minute example with six one-minute gentle runs separated by ninety-second walks. https://www.runningwoman.com/blogs/session-types/trail-and-downhill-running 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-trail-and-downhill-running.png?v=1791079678 Trail and downhill running: training for the ground beneath your feet Illustrative 35-minute introductory trail outing with walking at each end and small effort changes in the middle. https://www.runningwoman.com/blogs/session-types/treadmill-running 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-treadmill-running.png?v=1791079681 Treadmill running: an indoor setting, a proper workout and no magic incline Illustrative 40-minute treadmill session with two eight-minute steady blocks and easy running around them. https://www.runningwoman.com/blogs/session-types/strength-training 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-strength-training.png?v=1791079683 Strength training for runners: useful work that does not need to take over your life Illustrative placement of two familiar 25-minute strength sessions on Tuesday and Friday; running is not shown. https://www.runningwoman.com/blogs/session-types/plyometric-training 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-plyometric-training.png?v=1791079686 Plyometric training: small jumps, careful landings and no need for a giant box Illustrative introductory example of two sets of five small jumps, with a generous rest between sets. https://www.runningwoman.com/blogs/session-types/cross-training 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-cross-training.png?v=1791079689 Cross-training for runners: keeping the purpose, changing the movement Illustrative 25-minute easy stationary-bike session; no running-distance equivalence is implied. https://www.runningwoman.com/blogs/session-types/warm-ups-cool-downs 2026-10-07T23:58:56+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-warm-ups-cool-downs.png?v=1791079691 Warm-ups and cool-downs: useful bookends, without the recovery myths Illustrative 12-minute preparation with easy running, comfortable movement and two controlled ten-second strides. https://www.runningwoman.com/blogs/session-types/base-building 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-base-building.png?v=1791079694 Base-building: making running fit before making it harder An illustrative established-runner base week with easy runs of 30, 30 and 40 minutes. https://www.runningwoman.com/blogs/session-types/polarised-pyramidal-training 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-polarised-pyramidal-training.png?v=1791079697 Polarised, pyramidal and 80/20 training: sorting the week, not worshipping a percentage Illustrative 140-minute week with 130 easy minutes and 10 harder minutes; this is not an 80/20 prescription. https://www.runningwoman.com/blogs/session-types/tapering 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-tapering.png?v=1791079700 Tapering: doing less so you can bring more to race day Illustrative reduction from 200 weekly running minutes to 140 and then 100; the race is excluded from race-week training. https://www.runningwoman.com/blogs/session-types/rest-and-cutback-weeks 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-rest-and-cutback-weeks.png?v=1791079703 Rest days and cutback weeks: the parts of training that do not need a GPS trace Illustrative cutback from 115 to 85 running minutes, with the lighter week entirely comfortable. https://www.runningwoman.com/blogs/session-types/time-trials-and-practice-races 2026-10-06T08:47:04+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-training-time-trials-and-practice-races.png?v=1791079705 Time trials and practice races: useful feedback without a weekly judgement day Illustrative 45-minute established-runner session with a 20-minute hard time trial and preparation and finishing time. https://www.runningwoman.com/blogs/additional-guidance/ability-levels-without-pace-labels 2026-10-06T19:25:25+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-plans-guide-readiness.png?v=1791079717 Beginner, improver or experienced? Ability labels without the pace snobbery A hypothetical four-session week totals 165 minutes: Tuesday 35, Wednesday 35, Friday 30 and Sunday 65. This is not a universal entry requirement. https://www.runningwoman.com/blogs/additional-guidance/finish-goals-time-goals-and-race-predictions 2026-10-06T19:25:28+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-plans-guide-goal-arithmetic.png?v=1791079720 First finish or faster time? Set a race goal without turning it into a guarantee At an assumed constant seven minutes per kilometre and no stops, 5K takes 35 minutes, 10K 70, a half marathon about 147.7 and a marathon about 295.4. https://www.runningwoman.com/blogs/additional-guidance/fuelling-hydration-and-long-runs 2026-10-06T19:25:30+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-plans-guide-fuel-arithmetic.png?v=1791079723 Fuelling and hydration belong in your training plan A hypothetical gel with 25 grams of carbohydrate plus a drink with 20 grams provides 45 grams combined. https://www.runningwoman.com/blogs/additional-guidance/how-many-weeks-do-you-need 2026-10-06T19:25:36+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-plans-guide-duration.png?v=1791079726 How many weeks do you need to train for a race? The four marathon templates require recent weekly session totals of 220, 245, 280 and 365 minutes respectively. The 12-week option is for experienced marathon runners. https://www.runningwoman.com/blogs/additional-guidance/how-to-choose-a-training-plan 2026-10-06T19:25:39+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-plans-guide-readiness_36dcfed7-0962-49ff-b8fc-c1d00dcc1a68.png?v=1791079728 How to choose a running plan that fits your actual starting point A hypothetical four-session week totals 165 minutes: Tuesday 35, Wednesday 35, Friday 30 and Sunday 65. This is not a universal entry requirement. https://www.runningwoman.com/blogs/additional-guidance/missed-training-illness-and-weather 2026-10-06T19:25:43+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-plans-guide-interruption.png?v=1791079730 Missed runs, illness and bad weather: how to adjust without catching up A hypothetical 120-minute week becomes 80 minutes after a missed 40-minute session. Not adding that session elsewhere keeps the total at 80 minutes. https://www.runningwoman.com/blogs/additional-guidance/pace-effort-and-time-on-feet 2026-10-06T19:25:47+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-plans-guide-time-distance.png?v=1791079734 Pace, effort and time on feet: how to read your running plan At a constant 6, 8 or 10 minutes per kilometre, thirty minutes covers 5, 3.75 or 3 kilometres respectively. https://www.runningwoman.com/blogs/additional-guidance/progression-long-runs-and-the-ten-percent-rule 2026-10-06T19:25:51+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-plans-guide-progression.png?v=1791079736 Progression and long runs: beyond the 10% rule Line chart of all 12 training weeks. Week one has 105 session minutes and the peak is 170. The longest scheduled outing peaks at 85 minutes. All weekly values appear in the adjacent schedule table. https://www.runningwoman.com/blogs/additional-guidance/strength-cross-training-and-recovery 2026-10-06T19:25:54+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-plans-guide-support.png?v=1791079739 Strength, cross-training and recovery: the training around the running A hypothetical 190-minute running week plus forty minutes of optional strength takes 230 session minutes in total. https://www.runningwoman.com/blogs/additional-guidance/taper-race-week-and-afterwards 2026-10-07T23:58:58+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-plans-guide-taper.png?v=1791079742 Tapering, race week and the days afterwards The final six weeks of the 24-week first-marathon template are plotted using the published training totals. Race duration is unknown and excluded, not zero. https://www.runningwoman.com/blogs/additional-guidance/three-four-five-or-six-days 2026-10-06T19:26:02+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-plans-guide-weekly-pattern.png?v=1791079745 Should you run three, four, five or six days a week? Example sessions fall on Tuesday 40 minutes, Wednesday 35, Friday 30 and Sunday 65; Monday, Thursday and Saturday have no prescribed training. https://www.runningwoman.com/blogs/additional-guidance/trail-and-ultra-readiness 2026-10-06T19:26:06+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-plans-guide-trail.png?v=1791079748 Trail and ultra plans: match the route, not just the distance Seventy-five minutes moving plus fifteen minutes stopped makes ninety minutes elapsed time. https://www.runningwoman.com/blogs/additional-guidance/what-the-research-can-and-cannot-tell-us 2026-10-06T19:26:11+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-plans-guide-evidence.png?v=1791079750 What the research can and cannot tell us about running plans The register contains 28 scholarly publications with DOIs and ten official or first-party web resources. The counts do not measure evidence strength. https://www.runningwoman.com/blogs/additional-guidance/women-health-and-life-stages 2026-10-06T19:26:15+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-launch-20261004-plans-guide-life-context.png?v=1791079753 Training plans for women: symptoms, life stages and the limits of generic advice An example 165-minute week and a lighter 140-minute version illustrate optional adjustment, not a rule for any menstrual phase or life stage. https://www.runningwoman.com/blogs/running-advice/running-safely-in-the-dark 2026-10-08T01:46:42+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-running-in-the-dark.jpg?v=1791327073 Running in the dark: how to stay visible, feel safer and keep running Two women running together on a well-lit pavement at night, wearing reflective details and a headtorch https://www.runningwoman.com/blogs/running-advice/how-to-choose-running-shoes 2026-10-08T01:46:43+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-footwear-20261007-how-to-choose-running-shoes.jpg?v=1791335682 How to choose the right running shoes without getting lost in the jargon Woman comparing two running shoes while seated on a wooden bench in a running shop. https://www.runningwoman.com/blogs/running-advice/what-is-gait-analysis 2026-10-08T01:46:44+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-footwear-20261007-what-is-gait-analysis.jpg?v=1791335685 What is gait analysis, and do you actually need it to buy running shoes? A woman jogging on a treadmill while a practitioner observes her running in a bright specialist shop. https://www.runningwoman.com/blogs/running-advice/pronation-explained 2026-10-08T01:46:45+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-footwear-20261007-pronation-explained.jpg?v=1791335688 Pronation explained: what your feet are actually doing when you run Rear view of a woman’s lower legs and running shoes during an easy jog along a firm park path. https://www.runningwoman.com/blogs/running-advice/how-should-running-shoes-fit 2026-10-08T01:46:46+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-footwear-20261007-how-should-running-shoes-fit.jpg?v=1791335691 How should running shoes actually fit? Runner adjusting the laces of a cream running shoe while seated on a park bench. https://www.runningwoman.com/blogs/running-advice/when-to-replace-running-shoes 2026-10-08T01:46:46+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-footwear-20261007-when-to-replace-running-shoes.jpg?v=1791335694 When should you replace your running shoes? Worn and fresh running-shoe soles side by side on a stone bench, showing different amounts of tread wear. https://www.runningwoman.com/blogs/running-advice/road-vs-trail-running-shoes 2026-10-08T01:46:47+01:00 weekly https://cdn.shopify.com/s/files/1/1483/5114/articles/rw-footwear-20261007-road-vs-trail-running-shoes.jpg?v=1791335697 Road vs trail running shoes: what is actually different? A cream road running shoe beside an olive trail shoe with deeper tread, where a park path meets woodland.