# RunReps > Free running training plans, calculators, and data-driven articles for runners > training for 5K through marathon and Hyrox. Plans personalise to current > fitness, weekly mileage, and goal race date. Available in English, Spanish, > French, German and Italian. RunReps is a free site by SoPlayNice. Articles are research-based, written for real runners, and avoid invented training personas. Affiliate links appear only on gear and review articles (Amazon Associates tag sispn-20). ## Training Plans - [Running Plan Generator](https://runreps.com/tools/running-plan-generator): Personalised plan based on current fitness, mileage and goal race date - [Half Marathon Plan Generator](https://runreps.com/tools/running-plan-generator/half-marathon): Personalised 8-16 week half marathon plan - [Marathon Plan Generator](https://runreps.com/tools/running-plan-generator/marathon): Personalised marathon training plan - [5K Plan Generator](https://runreps.com/tools/running-plan-generator/5k): Personalised 5K plan, including a beginner option - [10K Plan Generator](https://runreps.com/tools/running-plan-generator/10k): Personalised 10K plan - [Hyrox Training Plan](https://runreps.com/hyrox/training-plan): Compromise-free Hyrox preparation with strength and run blocks - [Couch to 5K](https://runreps.com/tools/couch-to-5k): Walk-run programme for true beginners - [From Couch to Half Marathon: The Ultimate Beginner’s Training Plan](https://runreps.com/articles/from-couch-to-half-marathon-the-ultimate-beginners-training-plan) - [Creating a 4-Month Half Marathon Training Plan](https://runreps.com/articles/creating-a-4-month-half-marathon-training-plan) - [Couch to 5K: The Honest Guide to Getting to Your First Finish Line](https://runreps.com/articles/couch-to-5k-the-honest-guide-to-getting-to-your-first-finish-line) - [8 Week 5K PB Training Plan: Speedwork and Race Pacing](https://runreps.com/articles/8-week-5k-pb-training-plan-speedwork-and-race-pacing) - [How to Adjust Your Running Plan for Missed Workouts](https://runreps.com/articles/how-to-adjust-your-running-plan-for-missed-workouts) - [How to Create a Personalised Running Training Plan](https://runreps.com/articles/how-to-create-a-personalised-running-training-plan) - [Free Couch to 5K Apps Compared: Which One is Right for You?](https://runreps.com/articles/free-couch-to-5k-apps-compared-which-one-is-right-for-you) - [Mile Race Training Plan: Run Your Fastest Mile Ever](https://runreps.com/articles/mile-race-training-plan-run-your-fastest-mile-ever) ## Calculators and Predictors - [Race Pace Calculator](https://runreps.com/tools/pace-calculator): Work out the pace a goal finish time demands, at any race distance - [Race Time Predictor](https://runreps.com/tools/race-time-predictor): Estimate race times across distances from a recent result - [GAP (Grade Adjusted Pace)](https://runreps.com/tools/hill-grade-adjusted-pace): Convert hilly run pace to flat-equivalent effort - [Age Grade Calculator](https://runreps.com/tools/age-grade-calculator): Compare your time against the open record adjusted for age - [Training Paces](https://runreps.com/tools/training-paces-calculator): Recommended paces for easy, tempo, interval, long-run efforts - [Target Heart Rate](https://runreps.com/tools/target-heart-rate-calculator): Heart rate zones from age and resting HR - [Negative Split Calculator](https://runreps.com/tools/negative-split-calculator): Plan a race with a faster second half - [Browse all 50+ tools](https://runreps.com/tools): Full directory - [Age Grading in Running: What It Is and Why It Changes Everything](https://runreps.com/articles/age-grading-in-running-what-it-is-and-why-it-changes-everything) - [Split Time Calculator: How to Pace Every Mile, Kilometre and Lap](https://runreps.com/articles/split-time-calculator-how-to-pace-every-mile-of-a-race) - [How to Set a 5K PB Goal Using Your Recent Race Times](https://runreps.com/articles/how-to-set-a-5k-pb-goal-using-your-recent-race-times) - [How to Use a Pace Calculator to Pace a Trail Marathon](https://runreps.com/articles/how-to-use-a-pace-calculator-to-pace-a-trail-marathon) - [How to Set a Realistic 10K Time Goal (And Actually Hit It)](https://runreps.com/articles/how-to-set-a-realistic-10k-time-goal-and-actually-hit-it) - [The RunReps Tool Kit: Every Calculator Explained in One Place](https://runreps.com/articles/the-runreps-tool-kit-every-calculator-explained-in-one-place) - [London Marathon 2026: Course Guide, Targets and Finish Time Predictions](https://runreps.com/articles/london-marathon-2026-course-guide-targets-and-finish-time-predictions) - [Boston Marathon 2026: Course Guide, Heartbreak Hill and Time Predictions](https://runreps.com/articles/boston-marathon-2026-course-guide-heartbreak-hill-and-time-predictions) ## Training Science - [The 5K Training Week: Structuring Speed, Tempo and Easy Runs](https://runreps.com/articles/the-5k-training-week-structuring-speed-tempo-and-easy-runs) - [The Long Run Explained: How Far, How Slow and Why](https://runreps.com/articles/the-long-run-explained-how-far-how-slow-and-why) - [Tempo Runs vs Threshold Runs: What Is the Difference and Which Should You Do?](https://runreps.com/articles/tempo-runs-vs-threshold-runs-what-is-the-difference-and-which-should-you-do) - [Lactate Threshold Training: The Workout That Builds Race Speed](https://runreps.com/articles/lactate-threshold-training-the-workout-that-builds-race-speed) - [VO2 Max for Runners: What the Number Actually Means](https://runreps.com/articles/vo2-max-for-runners-what-the-number-actually-means) - [Cadence Explained: Why Your Steps Per Minute Matter More Than Your Pace](https://runreps.com/articles/cadence-explained-why-your-steps-per-minute-matter-more-than-your-pace) - [The Karvonen Formula](https://runreps.com/articles/the-karvonen-formula-a-runners-guide-to-heart-rate-training) - [How Many Calories Should You Consume During a Marathon?](https://runreps.com/articles/calories-needed-during-a-marathon) ## Hyrox - [Hyrox Hub](https://runreps.com/hyrox): Hyrox training, FAQs and station guides - [Hyrox Workout Plan Generator](https://runreps.com/tools/hyrox-workout-plan-generator): Generate a Hyrox-specific workout - [How to Train for Hyrox - Complete Guide for First-Timers](https://runreps.com/articles/how-to-train-for-hyrox) - [Hyrox Station Weights - Every Division, Every Exercise](https://runreps.com/articles/hyrox-station-weights) - [How to Pace a Hyrox Race - Strategy for Every Station](https://runreps.com/articles/how-to-pace-a-hyrox-race) - [Best Shoes for Hyrox - What to Wear for Every Station](https://runreps.com/articles/best-shoes-for-hyrox) - [Hyrox Nutrition Guide - What to Eat Before, During and After](https://runreps.com/articles/hyrox-nutrition-guide) - [How to Train for Every Hyrox Station - Exercises and Progressions](https://runreps.com/articles/hyrox-station-training-guide) ## Gear and Reviews - [10 Essential Running Accessories Every Runner Should Own](https://runreps.com/articles/10-essential-running-accessories-every-runner-should-own) - [Why You Shouldn’t Train in Carbon Plate Shoes Every Day](https://runreps.com/articles/why-you-shouldnt-train-in-carbon-plate-shoes-every-day) - [Best Budget Gifts for Runners (Under $50) | Affordable Running Gear 2025](https://runreps.com/articles/best-budget-gifts-for-runners-under-50-affordable-running-gear-2025) - [10 Pieces of Running Gear That Can Transform Your Training](https://runreps.com/articles/10-pieces-of-running-gear-that-can-transform-your-training) - [How to Choose the Right Running Shoes for Your Feet](https://runreps.com/articles/how-to-choose-the-right-running-shoes-for-your-feet) ## Pace Charts - [All Pace Charts](https://runreps.com/pace-charts): Reference tables for common race distances - [5K Pace Chart](https://runreps.com/pace-charts/5k) - [10K Pace Chart](https://runreps.com/pace-charts/10k) - [Half Marathon Pace Chart](https://runreps.com/pace-charts/half-marathon) - [Marathon Pace Chart](https://runreps.com/pace-charts/marathon) - [10 Miles Pace Chart](https://runreps.com/pace-charts/10-miles) ## Other Languages - [Spanish (Espanol)](https://runreps.com/es) - [French (Francais)](https://runreps.com/fr) - [German (Deutsch)](https://runreps.com/de) - [Italian (Italiano)](https://runreps.com/it) ## Site - [Articles index](https://runreps.com/articles): All articles, paginated - [Training Plans](https://runreps.com/training-plans): Premium and free training plan hub - [Gear](https://runreps.com/gear): Shoes, watches, nutrition and accessories - [Hyrox Hub](https://runreps.com/hyrox): Hyrox training, FAQs and station guides - [Marathon Majors](https://runreps.com/marathon-majors): City-by-city guides to the 7 World Marathon Majors - [Injuries](https://runreps.com/injuries): Common running injuries and recovery information - [Workouts](https://runreps.com/workouts): Workout library - [Compare Athletes](https://runreps.com/compare-athletes): Side-by-side athlete comparisons - [Contact](https://runreps.com/contact): Contact form ## Optional - [Altitude and Pace: How Thin Air Slows You Down](https://runreps.com/articles/how-does-altitude-affect-running-what-england-face-at-azteca-and-what-it-teaches-you) - [Free Running Plan Generator: How to Use One and What to Expect](https://runreps.com/articles/free-running-plan-generator-how-to-use-one-and-what-to-expect) - [How to Calculate a Negative Split and Race the Second Half Faster](https://runreps.com/articles/how-to-calculate-a-negative-split-and-race-the-second-half-faster) - [Pace Conversion Explained: How to Convert min/km, min/mile and km/h](https://runreps.com/articles/pace-conversion-explained-how-to-convert-min-km-min-mile-and-km-h) - [Grade Adjusted Pace Explained: How to Calculate GAP and Run Hills by Effort](https://runreps.com/articles/grade-adjusted-pace-explained-how-to-calculate-gap-and-run-hills-by-effort) - [How to Pace a 5K Without Going Out Too Fast](https://runreps.com/articles/how-to-pace-a-5k-without-going-out-too-fast) - [Speed Work for Older Runners: Smart Intervals After 40](https://runreps.com/articles/speed-work-for-older-runners-smart-intervals-after-40) - [parkrun Milestones and Challenges Explained: Every Achievement in the New App](https://runreps.com/articles/parkrun-milestones-and-challenges-explained-every-achievement-in-the-new-app) - [Running in Humidity: How Dew Point Changes Your Real Pace](https://runreps.com/articles/running-in-humidity-how-dew-point-changes-your-real-pace) - [How to Build Aerobic Base in Summer Without Burning Out](https://runreps.com/articles/how-to-build-aerobic-base-in-summer-without-burning-out) - [Could You Outrun a World Cup Winger? Football Speed vs Your Run Pace](https://runreps.com/articles/could-you-outrun-a-world-cup-winger-football-speed-vs-your-run-pace) - [How Far Do Footballers Run in a Match? World Cup Distance Data Explained](https://runreps.com/articles/how-far-do-footballers-run-in-a-match-world-cup-distance-data-explained) - [How Fast Are World Cup Footballers? Top Sprint Speeds Compared to Elite Runners](https://runreps.com/articles/how-fast-are-world-cup-footballers-top-sprint-speeds-compared-to-elite-runners) - [The Impact of Weather on Running Performance](https://runreps.com/articles/the-impact-of-weather-on-running-performance) - [Heat and Pace: How Hot Weather Slows You Down and What to Do About It](https://runreps.com/articles/heat-and-pace-how-hot-weather-slows-you-down-and-what-to-do-about-it) - [What is Interval Training?](https://runreps.com/articles/what-is-interval-training) - [How to Plan Your Summer Racing Season After Spring Marathons](https://runreps.com/articles/how-to-plan-your-summer-racing-season-after-spring-marathons) - [The Sub-Two Hour Marathon: Sabastian Sawe's London Record and the Super-Shoe Era](https://runreps.com/articles/the-sub-two-hour-marathon-sabastian-sawes-london-record-and-the-super-shoe-era) - [London Marathon Weather Forecast: What to Wear and When to Adjust Pace](https://runreps.com/articles/london-marathon-weather-forecast-what-to-wear-and-when-to-adjust-pace) - [Boston Marathon Weather: How to Use RainOrRun Before Race Day](https://runreps.com/articles/boston-marathon-weather-how-to-use-rainorrun-before-race-day) - [How to Train for a Half Marathon With the Right Plan Generator](https://runreps.com/articles/how-to-train-for-a-half-marathon-with-the-right-plan-generator) - [Treadmill vs Road Running: Does the Pace Difference Actually Matter?](https://runreps.com/articles/treadmill-vs-road-running-does-the-pace-difference-actually-matter) - [Interval Training for Runners: Build Speed Without Burning Out](https://runreps.com/articles/interval-training-for-runners-build-speed-without-burning-out) - [Negative Splits Explained: The Strategy Behind Every Sub-3 Marathon](https://runreps.com/articles/negative-splits-explained-the-strategy-behind-every-sub-3-marathon) - [How to Build a Running Plan That Matches Your Life](https://runreps.com/articles/how-to-build-a-running-plan-that-matches-your-life) - [What Your Running Pace Actually Tells You (And What It Doesn't)](https://runreps.com/articles/what-your-running-pace-actually-tells-you-and-what-it-doesnt) - [What to Do the Week Before a Race](https://runreps.com/articles/what-to-do-the-week-before-a-race) - [Should You Run with Sore Muscles? The 24-Hour Niggle Rule](https://runreps.com/articles/should-you-run-with-sore-muscles-the-24-hour-niggle-rule) - [Shin Splints vs. Stress Fractures: How to Tell the Difference](https://runreps.com/articles/shin-splints-vs-stress-fractures-how-to-tell-the-difference) - [Nutrition During Runs: How Marathon Runners Fuel, and How You Can Too](https://runreps.com/articles/nutrition-during-runs-how-marathon-runners-fuel-and-how-you-can-too) - [Why Runners Love Running](https://runreps.com/articles/why-runners-love-running) - [I Can’t Tell If My Running Is Going Well](https://runreps.com/articles/i-cant-tell-if-my-running-is-going-well) - [How Fast Should Weekly Mileage Increase?](https://runreps.com/articles/how-fast-should-weekly-mileage-increase) - [How Long Does It Take to Get Fit for a 5K, 10K, or Half Marathon?](https://runreps.com/articles/how-long-does-it-take-to-get-fit-for-a-5k-10k-or-half-marathon) - [His vs Hers Valentine’s Day Gifts for Runners: Thoughtful Ideas That Support Real Training](https://runreps.com/articles/his-vs-hers-valentines-day-gifts-for-runners-thoughtful-ideas-that-support-real-training) - [Running Injuries Explained: Introducing the RunReps Injury Hub](https://runreps.com/articles/running-injuries-explained-introducing-the-runreps-injury-hub) - [Valentine’s Day Gifts for Runners That Blend Style, Safety and Meaning](https://runreps.com/articles/valentines-day-gifts-for-runners-that-blend-style-safety-and-meaning) - [The Influence of Wind Resistance in Running](https://runreps.com/articles/the-influence-of-wind-resistance-in-running) - [Run Walk Program for Beginners](https://runreps.com/articles/run-walk-program-for-beginners) - [Strength Training for Runners: The January Routine That Actually Works](https://runreps.com/articles/strength-training-for-runners-the-january-routine-that-actually-works)