The RND Journal
Train smarter.
Race faster.
Free training plans, pace charts and race-preparation guides for half marathon and marathon runners.
-
Half Marathon · 4 min read
10K to Half Marathon: A 10-Week Training Plan to Double Your Distance
A 10-week 10K to half marathon training plan for runners stepping up to 21.1 km, with a week-by-week schedule, training paces and race-day advice.
Read the guide → -
Half Marathon · 6 min read
Half Marathon Pace Chart: Every Finish Time From 1:10 to 3:30
Half marathon pace chart for every finish time from 1:10 to 3:30, with pace per km, pace per mile and 5K, 10K, 15K and 20K splits.
Read the guide → -
Kit and Conditions · 4 min read
How to Stop Chafing on Long Runs: A Fix for Every Hot Spot
How to prevent chafing on long runs and race day: what causes it, a fix for every hot spot from thighs to feet, and how to treat chafed skin.
Read the guide → -
Marathon Training · 5 min read
From Half to Full: A 14-Week Plan for Your First Marathon
A 14-week half marathon to marathon training plan for runners stepping up to their first 42.2 km, with a week-by-week schedule, paces and race advice.
Read the guide → -
Marathon Training · 6 min read
How to Taper for a Marathon: The 3-Week Plan That Keeps Your Legs Fresh
How to taper for a marathon: how much to cut mileage, which workouts to keep, a 3-week taper schedule, carb loading and what to do in race week.
Read the guide → -
Marathon Training · 5 min read
Marathon Fueling Plan: How Many Gels You Need, by Finish Time
A marathon fueling plan by finish time: how many grams of carbohydrate and how many gels to take, when to take them, plus fluid and sodium guidance.
Read the guide → -
Marathon Training · 5 min read
How Fast Should Your Long Runs Be? Marathon Long-Run Pace by Goal Time
Marathon long-run pace explained: how much slower than marathon pace to run, a pace table by goal time, and when to add marathon-pace finishes.
Read the guide → -
Marathon Training · 7 min read
Marathon Pace Chart: Every Finish Time From 2:30 to 6:00
Marathon pace chart for every finish time from 2:30 to 6:00 in 5-minute steps, with pace per km, pace per mile and 5K, 10K, half-marathon and 30K splits.
Read the guide → -
Marathon Training · 4 min read
Marathon Recovery: What to Do in the First 48 Hours and the Weeks After
How to recover after a marathon: what to do in the first hours and days, when to start running again, a two-week return-to-running plan and warning signs to watch for.
Read the guide → -
Marathon Training · 6 min read
Marathon Training in Hot Weather: Adjust Your Pace, Fluids and Kit
How to train for a marathon in hot weather: how much to slow down, heat acclimatisation, hydration and sodium, kit, and the warning signs of heat illness.
Read the guide → -
Marathon Training · 9 min read
Sub-4 Hour Marathon Training Plan: 16 Weeks, Every Pace Mapped
A free 16-week sub-4 hour marathon training plan with every training pace, a week-by-week schedule, a race-day split chart and a fueling plan.
Read the guide → -
Marathon Training · 5 min read
What to Wear for a Marathon: The Race-Day Kit Checklist for Every Weather
What to wear for a marathon in any weather, with a temperature guide, a complete race-day kit checklist and tips to prevent chafing and blisters.
Read the guide →