Page 5 of the Your Run Guide blog with expert advice on marathon training, gear reviews, and inspirational stories from the global running community.
The average 5K time is about 30–34 minutes (men ~33, women ~36). See typical finish times by age group and gender, what counts as a good 5K, and how to set a realistic race goal.
The average marathon time is about 4:30 (men 4:21, women 4:48). See typical finish times by age group and gender, what counts as a good marathon time, and how to set a realistic 26.2 goal.
Printable half marathon pace chart with per-km and per-mile splits from 1:15 to 3:00, plus 2-hour checkpoint tables and FAQs for race-day pacing.
Norway transformed world distance running using lactate-guided sub-threshold training and double-threshold days. Here is the science behind the Norwegian method and how to adapt it to your own training.
Shin splints are the most common running injury for good reason - most runners are doing the exact things that cause them. Here's how to protect your shins before they break down.
Most running knee injuries are not bad luck. They're the result of fixable problems in training load, hip strength, and running form. Here's what actually prevents them.
Overthinking your 5K nutrition is easy. Here's exactly what to eat the night before and the morning of a race - and what to avoid so your stomach doesn't derail your time.
Morning runs aren't for everyone - but the research case for them is stronger than you might think. Here's what actually happens physiologically when you run at sunrise.