Jogging
Easy, sustained running at conversational pace.
Categories / Running & athletics
Running & athletics
From a first gentle jog to an ultramarathon. Running is free, fits into almost any day and builds fitness quickly. Start slowly and build up.
Running and athletics is one of the quickest ways to build fitness. Our 16 running exercises cover everything from your first walk-run intervals and a couch-to-5K style start to 10K and half-marathon plans, trail running, sprinting, cross country and track and field events. Most of it needs little more than a pair of good running shoes, so it is easy to fit around a busy life.
Because running is higher impact than walking, building up gradually is the secret to staying injury-free. Each guide below shows you how to start, how to progress and what to look out for, with 12-week plans for many events. Compare the options to find a running routine that suits your age, fitness and goals.
16 regimes
Couch to 5K
Nine-week walk/run plan building to 5 km non-stop.
Run/Walk (Galloway)
Planned run and walk intervals for any distance.
parkrun
Free weekly timed 5 km run or walk in local parks.
Interval Running (Fartlek)
Unstructured speed bursts during a run.
Hill Repeats
Repeated uphill efforts to build strength and speed.
Track Sprints
Short maximal sprints with full recovery.
Trail Running
Running on off-road paths and uneven ground.
Cross Country Running
Team or club running over grass and mud.
10K Training Plan
Structured 8-12 week build to a 10 km race.
Half Marathon Training
12-16 week build to 21 km.
Marathon Training
16-20 week build to 42 km.
Ultra Running
Races beyond marathon distance, often on trails.
Treadmill Running
Indoor running with controlled pace and incline.
Hash Running
Social, trail-following run with pub finish.
Athletics (Track and Field)
Club training for sprints, jumps and throws.
Running & athletics: pros and cons
What to like and what to watch for, so you can decide whether this type of exercise is right for you.
Best for: People who want fast fitness gains, a clear goal such as a 5K, or a sociable event scene.
Pros
- Needs little more than shoes, and it can be done almost anywhere
- Builds fitness quickly and is time-efficient
- Easy to start with walk-run intervals and build up gradually
- Plenty of friendly events and groups, from parkrun to marathons
Cons
- Higher impact, so knees, shins and feet can take a pounding
- Doing too much too soon is the classic cause of injury
- It can feel hard in the first few weeks, which puts some people off