How Long Will Your 5K Take? Method and Range
Estimate your first 5K time with a simple method: a range between a 3 km test and your comfortable pace, with a worked example.
The Runi running blog
Articles to help you understand your training: how to adjust your pace, what each day calls for and how to plan your weeks.
Written for runners of all levels, with clear explanations and no magic formulas.
Latest articles
How to Run a 5K in 30 Minutes: Pace and Splits
Running a 5K in 30 minutes takes 6:00 per km. Splits, what happens if you drift, how to spread your effort and how to tell if it is realistic.
How to Run a 10K in 60 Minutes: Pace and Splits
Running a 10K in 60 minutes takes 6:00 per km. Splits, the pace you need in the second half, race strategy and how to tell if it is realistic.
How to Run a 10K in 45 Minutes: Pace and Splits
Running a 10K in 45 minutes takes 4:30 per km. Splits, race strategy and how to check with your results whether the goal is realistic today.
Min/km to km/h: Pace Conversion and Treadmill Table
How to convert pace in min/km to speed in km/h and back, with the formula, worked examples and tables for treadmill speed.
Perceived Effort in Running: The 0 to 10 Scale
What perceived effort is, the 0 to 10 scale with the talk test at each level and how to gauge intensity without a watch, with a calibration session.
Negative Split: How to Pace Your Race Effort
What a negative split is and how to pace your effort in a 5K, 10K, half marathon and marathon, with numeric examples and the math for your own goal.
Why Your GPS Watch Reads Longer Than the Race
Why your GPS watch shows more kilometers than the race markers, how a race course is measured and how to adjust your pace with simple math.
How to Choose Your First 10K Race
How to choose your first 10K race: date, time limit, course and start, with the math to see if it suits you and a countdown for race morning.
How to Measure Your Running Progress With Tests
How to measure your running progress with a 5K or 30-minute test every few weeks: conditions, examples with numbers and how to read each result.
Predict Your Race Time: Riegel, VDOT and 2.2 Rule
Predict your race time with Riegel, VDOT or the 2.2 rule: one worked example, where the methods agree and when not to trust them.
Long Run: How Long, How Fast and How to Progress
Long run: how long it should be, what pace to run it at and how to build duration week by week, with a real 10K plan progression.
Race Week Taper: What to Cut and What to Keep
What a taper is and how to cut your load in 10K race week: a day-by-day sample week matched to a plan, plus race-day logistics.
Warm-Up Before Running: A 10-Minute Routine
A 10-minute warm-up before running, with timings and order: walk, dynamic mobility and an easy jog. Includes variations for each run.
Prepare a 10K in a Few Weeks: What Is Realistic
What is realistic when preparing a 10K in 4, 6 or 8 weeks depending on your starting point: a clear rule, a table and a 6-week example in minutes.
Half Marathon in 2 Hours: Splits and Strategy
A half marathon in 2:00:00 takes 5:41 per km. Splits every 5 km, how to spread your effort, training sessions and how to check if it is realistic.
Run 30 Minutes Without Stopping: 8-Week Plan
An 8-week plan to run 30 minutes without stopping, starting from zero. Alternate walking and running, with a clear rule for repeating or moving on.
What Pace Should Your Easy Runs Be?
How to tell if you are running your easy runs too fast: the talk test, perceived effort and three ways to work out your easy pace.
How Many Days a Week Should You Run?
How many days a week to run for your level and goal: example weeks in minutes and a clear rule for moving from 3 to 4 days.
How Long Will Your 10K Take? Method and Range
Estimate your first 10K time with a simple method: a range between your 5K time and your comfortable pace, with worked examples.
How to Run a 10K in 50 Minutes: Pace and Splits
Running a 10K in 50 minutes takes 5:00 per km. Split table, race strategy and training sessions for it, with worked examples.
Fartlek for Beginners: What It Is and 3 Sessions
What fartlek is and how to start: three sessions with exact minutes, how to gauge effort without paces and how to fit them into your week.
To start training
- 10K training plan for beginners (in Spanish)A 10-week plan with easy runs, quality sessions and strength work.
- Pace calculatorYour pace per kilometer, your finish time and a race prediction.
- VDOT calculatorYour level from a recent race.
- Training zonesYour training paces and your heart rate zones.