Miles Training guides
Running guides for real weeks, from first 5K to marathon
Practical answers to the questions every runner searches for: starting out, pacing, training days, coming back from a break, and race training. Each guide ends with how Miles turns the answer into your next run.
Starting out
First runs, building to 5K
Couch to 5K Training Plan: A Realistic Guide for Absolute Beginners
Why most couch to 5K programs lose people by week 4, and how to build up to 5K without burning out.
How to Start Running When You're Out of Shape
The first four weeks, run-walk intervals, and how slow your first runs should really be.
Training basics
Pace and days per week
What Pace Should a Beginner Run?
Why your easy pace should feel embarrassingly slow, and how to find the right pace for every run type.
How Many Days a Week Should You Run?
Three, four or five days? The honest answer depends on your goal, your history and your recovery.
Coming back
Breaks, layoffs and missed weeks
How to Get Back Into Running After a Break
Restart from where you are now, not where you used to be. A comeback plan for any length of layoff.
Missed a Week of Training? Here's How to Adjust Your Running Plan
What the research says a missed week costs, what to skip, what to keep, and how to rejoin your plan safely.
Race training
Half marathon and marathon
Half Marathon Training Plan for Beginners
What 12 weeks of training actually looks like, week by week, and how to know you're ready for 13.1.
Marathon Training Plan for Beginners
The 16-week build, the long-run progression, and the taper that gets you to the start line fresh.